Recipe Rx: Cranberry Flax Muffins

Did you know that cranberries protect brain cells from free-radical damage that impairs cognitive and motor functions? Well, recent studies seem to support the notion that cranberry consumption can actually improve function in age-related declines in working memory, reference memory, balance and coordination.

In fact, when it comes to preserving brain function, cranberries are so powerful they can even reduce impairment following a stroke! In a 2003 study, researchers discovered that by exposing neurons to a concentration of cranberry extract, there was a 50 percent reduction in brain cell death.

So take the following recipe prescription to heart (and mind)! It makes a great breakfast or mid-day snack and is not only healthy for your brain, but it’s good for your heart and waistline, too!Ingredients
• 1 cup flaxseeds 250 mL
• 1 cup each all-purpose flour and whole wheat flour 250 mL
• 1 cup natural bran 250 mL
• 1 tbsp baking powder 15 mL
• 1 tsp each baking soda and cinnamon 5 mL
• 1/2 tsp salt 2 mL
• 2 eggs
• 1 1/2 cups buttermilk 375 mL
• 1 cup packed brown sugar 250 mL
• 1/3 cup vegetable oil 75 mL
• 1 1/2 cups dried cranberries 375 mLPreparation
Set aside 2 tbsp (25 mL) of the flaxseeds. In food processor or clean coffee grinder, finely grind remaining flaxseeds; transfer to large bowl. Add all-purpose and whole wheat flours, natural bran, baking powder, baking soda, cinnamon and salt; whisk to combine.

In separate bowl, whisk together eggs, buttermilk, sugar and oil; pour over dry ingredients. Sprinkle with cranberries; stir just until combined.

Spoon into 12 greased or paper-lined muffin cups; sprinkle with reserved flaxseeds. Bake in center of 375°F (190°C) oven until tops are firm to the touch, 20 minutes. Let cool in pan on rack for 5 minutes; transfer to rack and let cool completely.
Servings: Makes 12 muffins.

Nutritional Information per muffin: calories 338, protein 8 g, total fat 12 g (Sat. fat 1 g), carbohydrates 54 g, fiber 7 g, cholesterol 32 mg, sodium 315 mg. % RDI: calcium 12%, iron 25%, vitamin A 2%, vitamin C 5%, folate 29%
The content and information on this site is not intended to diagnose, cure, treat or prevent disease. Please consult your physician prior to starting any exercise or diet program.

Comments

When Should I Get a Massage and How Often?

This is a question I get often… Let’s face it, if it were up to massage therapists we’d say that you should get a massage every day, but in reality – very few people ever have the means or time to make this scenario play out in their lives. So technically speaking, your frequency should depend on how much you like massage, how often you experience chronic pain, and your budget. If you’re able to afford it, getting a monthly or weekly massage works best at helping prevent injuries by catching tight areas before they become problematic. With my more athletic clients (runners, weightlifters, gymnasts), I usually recommend timing their massage to coincide with the times they are training their hardest. For example, runners can develop tight hamstrings and hips, gymnasts and weight-lifters can get tight shoulders. These tight muscle groups can elicit injuries over time if they aren't treated by massage. If you are physically active, I recommend getting a massage within 24 hours ...

Coffee Has Health Benefits

Anyone who knows me knows I love my Joe…. err, “cup of joe” that is. In fact, I’m enjoying a cup as I write this post. However, as a wellness professional that little admission of guilt has gotten me a few sneers and looks of condescension. Caffeine is BAD for you, they say! Well, perhaps abusing caffeine may be “bad” for you, but ‘caffeine’ doesn’t necessarily mean ‘coffee.’ Despite this fact, coffee has gotten a bad rep over the years after a few health experts linked it (or rather, linked caffeine abuse) to several diseases. But is coffee actually that bad? Probably not; new research shows that drinking coffee in moderation provides numerous health benefits. Antidepressant It might seem a little odd to find that coffee could help with depression, but new research has shown that it does just that. Now, don’t go throwing out your prescriptions or quit counseling just yet though, coffee is not a cure for depression. Rather, the caffeine in coffee helps regulate your mood trans...

Cutting Calories: 4 Easy Steps

It’s been said that if you want to lose weight, you need to move more and eat less. For some, however, the eating less part is the most dreaded. Yet, cutting calories from your diet doesn’t have to be a struggle and you don’t need to go on some fad or trendy diet to do it. Making small, simple changes can make a huge difference. To prove this point, I’ve outlined 4 simple steps that you can take toward cutting calories today. Step One: Stop drinking soda Whether you drink regular soda or diet soda, it’s a good thing to remove from your diet. It’s a lot of empty calories and replacement sugars that you don’t need in your body, and don’t even get me started on the subject of “corn syrup” or artificial sweeteners. If you want to kick your addiction to sodas then cutting them out completely is the best way to do that. You will save yourself money and a lot of unneeded calories by cutting out just this one item. Step Two: Portion properly It’s very important to learn what prop...

John Aaron Wellness

Search This Blog