now one teaspoon of flax or chia seeds have about 7 milligrams of lignans, and in the study less than 1 milligram decreased breast cancer deaths by over 70%. that's truly amazing. so here's my nutritarian prescription for you. number one-- do you eat some beans every day? you should. i want you to. check that off. it's important. do you eat least a cup of berries and two other fruits a day? are you having three fresh fruits a day? you got to check it off. it's one thing you have to do. it's part of the formula here. now that 1 ounce of raw nuts and seeds, i want an half an ounce from--i want at least a tablespoon of chia seeds or sesame seeds or flaxseeds or hemp seeds, i want at least a tablespoon of those seeds to get the lignans you need. i want some of those nuts and seeds to be some walnuts if possible for the omega-3 fatty acids. have all the seeds and nuts you want, have the types you want, but have some of the hemp, chia, flax, or some walnuts for those mega-3 fatty acids, and then have some other nuts and seeds, pistachio nuts, pecans, you know, mac--whatever you want, and i'

he says his bars consist of natural ingredients include blueberries, rose mary, and chia seeds. many eye-catching gadgets are on display now at the consumer electronics show in las vegas. >>one new gadget is called to have before. it is an electronic utensil that will light up if you are eating too fast. it costs about $99 and is being called the first smart for. k. >> will that work if you eat too much? >> it starts to vibrate apparently. >> it is such a nice day. this is the time of day that i love because the sun is coming up. when we have cloudiness, it makes a pretty picture here is a picture from our rooftop camera. 44 degrees and just a couple clouds still lingering. we don't see sunrise until 7:27 this morning. there will be a bit of a drop in most temperatures passed the 7:00 hour. we've got 32 degrees in manassas. good morning fredericksburg, 36 degrees. we are warmer than we were yester day. it is significant for some of us. it has been cooler down to the south. 53 degrees is where i think we will top out this afternoon with upper 40's north and west. partly cloudy to

seeds. >> clayton: and we heard about them yesterday. >> chia seeds are gaining popularity and findphorus, b vitamin soluable fiber and they have the omega fatty acid and help with your cortical levels. >> tucker: they were off the chart. >> that's a bad thing. >> clayton: and the chia here-- do you put them on the salmon, too. >> salmon a great source of omega 3 fatty acids and one of my favorite meals i try to encourage clients to eat. chia crusted it's like a happy meal because-- >> and you can bake it, you can bake it in the oven, it's very simple, actually. >> and these are fantastic, but we've been talking about these. >> well, i have these because the next food i'm talking about is our almonds and almonds are a great on the go snack that relax you because they also have b vitamins and magnesium and zinc, which is important for our adrenal glands and-- >> yeah, like keeping full and make you happy and also, you can take these packs out with you if you're having a stressful day and it's good for portions. you can overportion nuts. almond butter is also a nice option. you have t

. >> dana: greg gutfeld chia pet. >> kimberly: a french personal. >> greg: every friday hemmer cuts myay. >> kimberly: clearly you did it yourself. >> kimberly: guys, we'll do it now. here is the deal. we have nostalgic, speaking of the inauguration. important country. we reflect back for what is our favorite moment. bolling and i are fans of ronald reagan. we chose moments from reagan's first and second enaugust ration. take a listen. >> in this present crisis, government is not the solution to our problem. government is the problem. >> we have accomplished that. in another sense, our new beginning is a continuation of that beginning created two centuries ago. when for the first time in history, government, the people said, was not our master, it is our servant. its only power, that which we the people allow it to have. >> eric: what are you -- >> bob: he said exactbely -- we the people, he said, "we the people. s. >> he said we're for bigger government and -- >> bob: "we the people." >> greg: this is, it is polar opposite of philosophical ideology. one thinks government can do the bu

. >> it was like a chia pet election. you water it and it kept growing and growing. lot of this has to do with the fact that the campaign knows how to do this campaign thing. they were able to expand and maximize what they had on the ground. you can't substitute. there is no substitute in this day and age for the target of the voters and reaches the audience and brings them out. nobody has done it better. not even in 2008. >> as we watch, thank you for joining us. president obama will take the oath of office in 12 days and preparations are under way in washington. the stage is being construct and we just learned that beyonce, kelly clark son and james taylor will perform. beyonce will belt out the national anthem and the capital in 2009. the first lady and the facebook friend, nathan paige said congrats to beyonce and the first family. like us on facebook and let us know what you are most excited to see on inauguration day and the presidential inauguration to video games, the president's new gun task force will meet with video game makers this week and new research o

find something out of the ordinary, the kiwa double boosted with the chia or fulgar.t because it's the same amount of calories as oatmeal, but double the fiber. >> tucker: fulgar is the not just for breakfast anymore. >> alisyn: what if you don't like eggs. >> greek yogurt is amazing, pro biotics and protein sustaining you almost as much as a breast of chicken. and great ways to put it together. some high fiber cereal. >> alisyn: fantastic. rachel, the book is eat to lose, eat to win. thank you for sticking around and great suggestions. >> thanks. >> alisyn: more "fox & friends" coming up. ♪ ♪ >> we're back with rachel this morning. would you recommend no carb diets? >> i get asked that all the time. it's not about eliminating carbs, you need them, fruits, veg have carbs, people think if you take them out you'll lose weight. you'll lose weight if you limit your carbs, so you have to mind your carbs and know how much is a serving. >> hold that thought we'll talk to you on after the show show and log on to fox and friends.com. see you tomorrow. >> the pigs at the trough

you don't have eggs on hand or you want to make a recipe vegan-friendly, you can use a tablespoon of chiamixed with three table spoons of water. it creates this gel-like consistency that can substitute for the egg yolk. it's a great trick. it's adding omega 3's. this is a weird one coming up. >> this is a little unusual, but if you want a cup of flour out of a recipe, say you have celiac disease or a gluten sensitivity and you want to cut it out, you can use black beans. this is in a chocolate recipe. they're pureed. a can of black beans. >> how would that even correlate to flour? >> it works with the consistency. take another sip of water. >> no, because this is moist. that's a little dry. this is not bad. >> maybe it's not for you, but -- >> it's not bad, though. i would eat that. i would. >> great. >> but you didn't. >> later. so instead of -- this is another one. bred crumbs are in a lot of comfort food recipes. instead of bread crumbs can you use crushed nuts or rolled oats. that adds a serving of whole grains. i think what we're swapping in is better. >> i agree. >> and just have so

high-quality pea rice protein blend--look for something with five grams of sugar or less--i use either chia or freshly ground flaxseeds, unsweetened coconut milk, and frozen organic berries. and now here's the advanced technique. you ready? throw in kale or frozen spinach. and you might be making a little face. but you will not taste it. so it's an easy way to get a couple more servings of veggies in, 'cause most of us are not getting our ten servings of vegetables a day, are we? right? it's an easy way to get it in and not even notice it. i do this every single day. i even travel with a blender. you can do this. [laughter] next, i promised you i was going to reveal one of the worst offenders in our diet. that food is corn. corn. corn is the fourth of the seven foods i want you to remove from your diet for three weeks. believe it or not, corn is a major hidden source of sugar. corn. i want to clear something up right off the bat. corn is not a vegetable. it's not a vegetable. it's a grain. it's a grain and a very starchy grain at that. and starches convert to sugar in your body. this actual

>> this is like iced tea with chia seeds. >> oh, chia. >> you can bypass that afternoon vending machiner suspects accused of killing a silicon valley businessman will be in court today. this happened during a home invasion. prosecutors say they intend to seek a death penalty or life imprisonment without parole in this case. >>> also in the south bay, a man warmd a samurai sword who stripped down naked on the street of san jose will go before a judge today. san jose police averted that potentially deadly standoff after taking perpetrator coco bennett into custody. he was armed with a loaded assault rifle. >>> christina loren has a look at your forecast now. >> thanks, marla. good morning to you at home. it's still cold out there. temperatures are going to warm into the 60s later on today. we'll see 62 in livermore. 61 in san francisco as we wake up tomorrow morning low clouds and drizzle. that fog will be back. we'll hold off on the showers until we wake up sunday. overnight saturday between 6:00 p.m. and 6:00 a.m. that's when wer expecting those showers to come through. and they're not

>> this is like iced tea with chia seeds. >> oh, chia. >> you can bypass that afternoon vending machine07 black chevy impala taxi cab after it was carjacked and the taxi driver cabbed d.c. license plate 01939 h it was last seen on kenyan street. here's your forecast with tom kierein. >>> good morning. around the region now, we have cold temperatures. still struggling just to get into the 30s south of washington. right now, though, it's in the mid-to-upper 30s and the metro area peaking in the 40s later this afternoon. clouds coming and going and more of the same on saturday and good weather for the skins game on sunday. late-morning traffic with mike cremedas. >>> looking good on the beltway. eastbound 66 a bit slow inside the beltway after the dulles toll road and an accident noubt on route 1. right lane shut down. no major backups on 95. >> thank you. we're getting ready for sunday's big game. "news4 midday." redskins cheerleader yankee us redskins cheerleader yankee us live for a preview of all the redskins cheerleader yankee us live for a preview of all the (woman) 3 days of walking

>> chia seeds on salmon. it has a lot of fiber. magnesium and vitamin b is great for nerves., great for your heart. at least three times a week is perfect for you. >>brian: what about almonds? >> i've talked about coffee. almond have a lot of antiokay -- antioxidants. >>brian: almond butter would be good? >> i don't have time for the butter. we've talked about strawberries and berries, you can't have enough of them. it has a lot of vitamin c, boosts your immune system. when you're under stress your immune system is down. have a lot of berries, strawberries, all of them a great source of antioxidants. >>brian: garlic. >> garlic has a compound that is going to detoxify and clean up all those free radicals. this takes care of your blood pressure, takes care of your heart especially when under stress. >>brian: sweet potato, chocolate and? >> suite potatoes increases serotonin, makes you happy. we talked about chocolate, always a favorite. >>brian: dr. david samadi, we thank you so much. five surgeries last night and here in the morning. >>steve: what did al gore do with the first

like that you spray on the chia pet? >> exactly, exactly.t want to use egg, you can e is. it's really hh inomega 3s, which is great for weit loss as well. it hel to mobilized stored fat. get that in there. give it a little pulse. like that. >>e'll do that. >> what we have is a little paste he. thiss r veggie burger. i'm gog scoop some i your nd. >> okay. >> you can form littletypattys. before i do that, i have some cot oil, melted coconut oil. >> why cocon oil? >> it can withstand higher temperatures. and it's really gd for weight loss as well. it can aid i your weight loss if used fectely. >>t smellse a pena colada he. >> smells really good. >> how lon do youook them? >> eight minuteseser side. u want it nuntil it's brown. bring ese over here to dress up our rgers. >> now iou want to cutore calories, holloout the n? >> yes, jt like so in italy, theust hollow it out. these are grain buns. if you want to further reduce calori. >> and go gluten free. you can u lettuce as a bun. >> wt's this? you can spread it on topf ur burger or n, eitr wa it

. >> and you can -- then if you want to, you can strain it to make it denser and richer, in a chia clothurt that keeps on giving. >> it's like sourdough. you need a starter to keep on going. >> radish. >> short ribs, pot roast, grate it over. give gives a zing to it. who doesn't like short ribs? come on, natalie. >> bloody mary. >> oysters. great one the other day with apples and pomegranate in downtown manhattan. >> remember everyone was talking about the beet, it was in every salad. >> you still get the beet and goat cheese thing. some things are trendy and then they earn their space, becoming like classics. >> this is trendy, korean chile paste. >> the trendy hot pepper sauce, korean hot pepper. as korean food becomes more popular in american restaurants, use it like you would regular hot sauce, wings. people who like hot sauce get obsessed with hot sauce. >> is this hotter than like a tobasco? >> it's not going to kick your butt so to speak but in that wavelength. it has a lot of flavor but also enough heat. korean barbecue is great. >> chocolate is chocolate but -- >> chocolate is n