Diet Trends that You Should Ditch

Over the past year, trendy diets touting unique health benefits seemed to be the “hot diet” until someone came out with a “better” one the next month.  Unfortunately, many of these diet trends won’t pass the test of time.  The latest that has me scratching my head in disbelief is the Bulletproof Coffee Diet that requires that your morning java be swimming in butter and oil for mental clarity.  Personally, a Dunkin' Donuts regular coffee with low fat milk along with a bowl of yogurt, wholegrain cereal, and a sliced banana has kept me mentally clear and energetic in the morning for decades.

What other trends need to be ditched in 2014?  I scoured the country and asked a variety of nutrition experts their thoughts and posted them below:

Make the Paleo Diet Extinct

While our ancient ancestors may have locally hunted and gathered for their fodder, Keri Gans, RDN, and author of the Small Change Diet, isn’t a fan of the Paleo Diet concept, which eliminates food groups solely because the caveman didn’t eat them. (Keep in mind the caveman lived to only about 30 years of age.)  “One hundred percent whole grains, dairy, and legumes contain plenty of nutrients that are important for our bodies and long-term health but are excluded if eating a Paleo Diet,” claims Gans.  Ditch it and move on.  “If I see one more person who wants to eat Paleo while dining out I am going to scream. The caveman didn’t go to restaurants,” cries Gans. 

Pull the Plug on the Smoothies and Juices

Why?  “Because these liquid foods often contain many more servings of fruit and calories yet less fiber than you realized,” states Leah McGrath, RD, and Corporate Dietitian at Ingles Markets.  “The smoothies and juices that are pre-made at juice bars or come off the grocery store shelf can be the biggest offenders.”  Consider this: a container of 16 ounces of orange juice is about 225 calories, which is the equivalent of eating a little over 3 whole oranges.  Could you ever eat that many oranges in one sitting?  I doubt it.  You would get tired of peeling after the second orange and stop, thereby reducing your calorie intake.  Rely more on whole foods than juices.

Derail the Detox Diets

“These extreme weight loss approaches are unnecessary, unhealthy, potentially dangerous, and ineffective long term,” claims Kathleen M. Zelman, RDN, and the Director of Nutrition at WebMD.  “Your body has its own detoxification organs that rid toxins so no special diet is needed. Weight loss may occur on a detox diet but only because they are so low in calories, not because of any magical detoxification.” says Zelman.  In fact, most people feel weak, hungry, and cranky during these nutrient deficient fasts and are frustrated when the weight that is lost ends up coming right back on the hips.  Want to detox?  Eat more whole foods, less overly processed foods, and drink more water suggests Zelman.

A Gluten-Free Diet is Half-Baked for Most
If you don’t have a medically diagnosed reason to stop eating gluten, you don’t really need to avoid it.   In fact, avoiding gluten in your diet as a way to lose weight may actually backfire according to Elisa Zied, RDN, and author of Younger Next Week.  How?  “Many gluten-free foods actually contain more calories, sugar, and fat than their gluten-containing counterparts,” says Zied.  Let’s face it, a gluten-free cake is still cake no matter how you slice it.  

Leave Behind the Low Carbohydrate Diets

“Consuming very low amounts of carbohydrates on a regular basis can cause a slower metabolism, unruly hormones, and unwanted hunger,” states Jim White, RD, Academy of Nutrition and Dietetics media spokesperson and owner of Jim White Fitness and Nutrition Studios.  Here’s the real kicker:  a low carb diet can make you feel less energetic, which will negatively affect your workout regimen. You need healthy carbohydrates, such as whole grains, fruits and veggies, to fuel your workouts and pump iron.

Free Yourself of Having To Eat Free

We need freedom from having to buy and consume products that have the word “free” on the package, according to Leslie Bonci, RDN, and Director of Sports Nutrition at the UPMC Center for Sports Medicine.  “Foods labelled as wheat-free, sugar-free, and fat-free imply that removing these ingredients from the food will magically transform your body.”   Avoiding these products may actually “free up” some cash in your wallet as these foods tend to be pricey at the checkout counter.

What diet trends will be coming in the New Year?  Have you heard of an “interesting” diet that you are wondering about? Let me know and stay tuned.  I will be blogging about them all when they make the headlines.

Thanks for reading the blog.

Be well, 

Joan

Twitter:  @JoanSalgeBlake

Rethinking Your Holiday Drinking

‘Tis the alcohol season.  From now until New Years’ Day, based on the number of parties and yuletide festivities that you may be attending, you will likely be consuming more alcohol than typical.  So what's your favorite holiday cheer?

According to a Harris Poll, wine seems to be the beverage of choice during the holidays.  For men, beer comes in second while ladies are more likely ordering cocktails, spirits, and liquor as their second choice for their holiday cheer.   While 5 ounces of wine pours up about 125 calories and a beer will cost you about 150 calories, festive alcoholic beverages can add a tad more calories in your stemware depending upon what is added to the alcohol:

Mulled Wine:  155 calories

Pomegranate  Martini: 260 calories

Eggnog with Rum :  500 calories

If you only have one party to go to in a week and you keep to only one drink, any single alcoholic drink, festive or not, won’t cause much caloric damage to your diet.  However, if this season’s social calendar is fairly full, I found a nifty alcohol calculator online that allows you to enter the amount of drinks that you plan to consume during the week.   It will then tally the predicted amount of calories you may be sipping over the course of the seven days.

Here’s how it works:  Let’s say that you’re planning to go to four holiday events this week and plan to have two drinks at each event.  Based on the alcohol calculation below, you could be consuming over 1,000 calories and that’s not even counting the appetizers that you’re nibbling on while you are sipping:

Click here to use the calculator to get your personalized intake.

Since you would have to walk briskly for about 4 hours to burn off those 1,052 calories, you may want to consider bundling up and walking to all the holiday parties if you plan to take in that much alcohol.  

An easier way to cut your holiday beverage calories is to use this holiday tip:  Always drink alcohol in a one-to-one ratio.  After a glass of wine, beer, or cocktail make the second "drink" a large glass of sparkling water.  Who knows....you may end up stopping after the second "drink" of water and eliminate that second glass of calorie-containing alcohol altogether this holiday season.

Even better, become the designated driver and skip the alcoholic calories altogether.

Happy holidays and thanks for reading the blog, Joan

Twitter:  @JoanSalgeBlake

The Hottest Healthy Kitchen Gadgets to Give (or Get) This Year

Source:  Yonanas

Are you stumped as to what to buy a person this holiday season that has “everything?”  In fact, are you one of those people who is a shopping nightmare for those who want to buy you a gift?  Make life easier for yourself and those who will be shopping for you by considering one of these trendy, healthy holiday kitchen gadgets that are guaranteed to keep giving throughout the year:

If you like frozen desserts but not the extra calories and added sugar, you are in for a sweet treat.  The newest rage this season is a frozen fruit ice cream maker, which is a fun appliance that converts chunks of 100 percent sweet fruit into a healthy, soft-serve frozen fruit dessert (see photo).   You’ll never eat ice cream again.

Source:  Vegetable Spiralizer

How do you make pasta that is made from veggies?  Use a vegetable spiralizer.  You can make zucchini noodles, carrot spaghetti, and beet curls.  The veggies options and shapes are endless.  

Go green this season and make your own bottled flavored sparkling water.  The bottles are not only reusable but you can also flavor the bubbly waters with calorie-free fresh lemon, lime, or orange slices.  The best part is that your home recycling bottle bin will be empty.

Infuse your favorite cooking oil with herbs in an oil mister and then pump a light coating of this culinary delight onto your sauté pan.  According to a Cook’s Illustrated comparison report, this reusable gadget can save you money over the long run compared to purchasing nonstick cooking sprays at the supermarket, and the mister is easily cleaned in the dishwasher.   Save money and eliminate wasteful, empty spray cans.

All of these are on my list.

Happy Holidays,

Joan

Twitter:  @JoanSalgeBlake

The FDA Wants YOU to Know What’s On The Menu

Source:  FDA

The Food and Drug Administration (FDA) just released mandatory requirements that will require many restaurants to display the amount of calories in the meals and alcoholic beverages on their menu.   This mandatory requirement will be enforced for chain restaurants with 20 or more locations to ensure that consumers have access to this nutrition information prior to placing their order.

While many restaurants, such as Panera and Chipotle already have this information available at their eateries and/or on their website, all restaurants that fit the bill must adhere to these new guidelines by December 1, 2015.

According to FDA Commissioner Margaret A. Hamburg, MD, “Americans eat and drink about one-third of their calories away from home. These final rules will give consumers more information when they are dining out and help them lead healthier lives.”  

Here is what you may uncover at these eateries once the calories become posted:

Source:  Restaurant websites

The regulations also include take-out and delivery foods such as pizza and edibles at movie theaters.  Vending machines will also be included if the operator owns or operates 20 or more machines.

Do you think that having the calories associated with your meal or snack visible would affect how your order?  Please share.

Be well, Joan

Twitter:  @JoanSalgeBlake 

Aromatherapy Room Mists: Creating a healthy in-door environment

As the end of fall nears and winter approaches, turning inward is a natural part of our cycle.  We turn inward in both our activities and for the restoration of our health.  Meals are cooked with hearty root vegetables and the garden is “put to bed” so it may rest and replenish for the following season.  Just as our routines and habits change for winter so too does our energy and body.  Even though our schedules are still jam-packed with activities and deadlines, on a deeper internal level our body is switching gears, toward a slower restorative period.  The transition from fall to winter is the time to “draw in” and create a nurturing, healing inner atmosphere both within the body and in the atmosphere surrounding us.  Time spent indoors can shift into something beautiful when attention is paid to creating a nurturing in-door environment.  One-way to create a healthy, nurturing in-door environment using aromatherapy is through the use of room mists.

Room Mists are a convenient and easy way to bring natural scenting to any space and room that will benefit your health and wellbeing. 

Evoke Aromatherapy has room mists that have been formulated to help create healthy atmospheres that bring calm, peace and restoration to any space.

Our Sweet Leolani Room Mist has the uplifting smell of grapefruit mixed with the purifying essential oil of Naiouli.  Together with a few other fresh smelling essential oils this room mist has a bright and crisp smell and as some people have exclaimed, “smells just like Hawaiian sweet ginger”.  With its refreshing scent and purifying essential oils Sweet Leolani room mist is a staple for creating a healthy, happy indoor atmosphere.

Evoke Aromatherapy’s Meditative Trance room mist is formulated with deeply calming and centering essential oils such as Frankincense and Myrrh.   This room mist was created to activate the heart chakra, encouraging our heart center to open and allow for a natural and organic shifting of energy.  Definitely useful for meditation and yoga but not limited to these activities, Meditative Trance room mist brings calm, alignment, and peace to any atmosphere.

Evoke Aromatherapy hopes that you enjoy the season change and restorative peace that can occur from flowing with this shift of season.

♥ Evoke Aromatherapy

~ may we live with love in our heart and actions

These Evoke Aromatherapy products can be found on our website

www.evokearomatherapy.com

From now until December 20, 2014 we are offering 5% off your online purchase.  Use promo code BR914F683VF4 on checkout. 

We look forward to staying connected with you on our social media sites.

http://www.facebook.com/evokearomatherapy

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If you feel inspired to like or share this post that would be gratefully appreciated!

Giving Thanks For Thanksgiving Leftovers

Source:  Rachel Ray Food Network

I was on my way to work last week listening to NPR, and I was startled to hear a mouth-opening fact.   The radio station reported that 20 percent of the waste that goes into municipal landfills is food.   Yes, food.  In fact, NPR reported, based on the latest U.S. Environmental Protection Agency report, that our landfills collected 35 million tons of discarded food in 2012.  In Massachusetts alone, food scraps generate more than 800,000 tons of the waste each year according to the Massachusetts Department of Environmental Protection.

It’s bad enough that the food decomposing in our landfills emits greenhouse gases into the air which contribute to global warming, but according to Harvest Public Media, 1 in 6 Americans currently struggle with hunger.  This waste of food is a travesty.

This had me thinking about all the platters of turkey, casserole dishes, bread baskets, and desserts trays containing a bounty of food (and thousands of calories) on Thanksgiving, and the colossal amount that goes into the trash because “it’s not quite enough for another family meal.” or “what can I do with all this leftover stuff?”

Last year, I blogged about making less food on Turkey Day and giving the money saved at the supermarket to a food pantry.  This is still a healthy idea and definitely a way to reduce the amount of food you will toss out.  At the same time, it helps those who are food insecure.

This year, you may want to consider also challenging yourself to recycling your leftovers and make another meal (or two), even if it is only for one person.  Here are some ways to reuse Thanksgiving Day leftovers, from the last spoonful of cranberry sauce scraped from the bottom of the bowl to the humongous turkey carcass left in the roasting pan:

• Buy plain, non-sweetened, yogurt and top it with a spoonful of leftover cranberry sauce.  The sweetened sauce will provide the perfect amount of sweetness to the tangy yogurt. Add some whole grain cereal for a crunchy breakfast topping. 

• Use the leftover fresh bread to make turkey sandwiches for lunch.

• Add a kick to leftover Thanksgiving Day turkey by making Rachel Ray’s Turkey Chili. She cleverly ladles it over the leftover mashed potatoes, which will stretch the chili recipe even further. (See above photo.)
  

• If making homemade turkey soup intimidates you, try this easy recipe.  Freeze any leftover soup in
  
  individualized, covered containers for on-demand, homemade soup for weeks to come.Toss the leftover Thanksgiving green beans and carrots to the soup pot during the last 15 minutes of the simmering.  If you don’t want to make the soup from scratch, open up a couple cans of vegetable soup and pour the contents into a large pot.  Add two cups of water and some diced leftover turkey along with the leftover vegetables.  Simmer until hot.  Presto:  Homemade (sort of) turkey vegetable soup.  

• Portion leftover desserts into bite size pieces and place them in paper cupcake liners.  Freeze these individualized desserts in plastic covered containers and defrost them in the refrigerator as needed for future holiday get-togethers. 
  
  Happy Thanksgiving!  Joan

       Twitter:  @JoanSalgeBlake

Cranberries are the Thanksgiving Dinner Superstars

Source:  USCranberries.com

Cranberries, at less than 50 calories a cup, are a colorful, nutritious superstar of the holiday season as they are not only high in fiber, vitamins E and K but also naturally low in sugar.

Cranberries are also good for your teeth and your heart.  Research suggests that compounds in cranberries can prevent the bacteria in your mouth from sticking to your teeth.  Left unchecked, this bacteria can change sugar and starches in the foods that you eat into acid.  The bacteria, acids, food remnants, and salvia can combine to form the nasty, sticky plaque that feeds into dental cavities and other dental issues.  

Other studies suggest that the phytochemicals in cranberries, such as flavanols, procyanidins,  and anthocyanins, may provide some heart-healthy benefits such lowering the “bad” LDL cholesterol in the body.  Unfortunately, these phytochemicals are also the culprits in causing the tartness in cranberries that makes you pucker should you pop a handful of these ruby gems into your mouth.  That’s why a fair amount of added sugar, to the tune of up to 2 cups, is sometimes added in traditional cranberry sauce and jelly recipes.

The key to enjoy cranberries without a heavy smack of added sugar is to pair these healthy but tart berries in dishes with other natural sweet fruits, such as apples, apple cider, figs, raisins, and dates.

Here are five cranberry recipes with less added sugar and more natural sweet nutrition:

Maple Spice Cranberry Sauce

Apple, Onion, Cranberry Stuffing







Cranberry-Nut Mini Loaves with Flaxseeds

Cranberry-Apple Crisp

Happy Thanksgiving!

Be Well,

Joan

Twitter:  @JoanSalgeBlake

About Evoke Aromatherapy

Evoke Aromatherapy is a holistic aromatherapy company that provides products which are specifically formulated to address common wellness concerns in adults, children and babies.

Each Evoke product is formulated and hand crafted by a certified aromatherapist using accurate dilutions according to their intended uses. Adults, children and babies have different requirements for quantities and types of oils they can use. Evoke Aromatherapy is conscious of this and blends accordingly. Our products are supportive to the whole body and by the very nature of essential oils and their properties, encourage wellness of the whole body on both a specific and overall spectrum.

Our products for adults, children and babies are created using the highest quality independently sourced pure essential and vegetable oils available. Our products are vegan, not tested on animals, use glass recyclable bottles, are hypoallergenic, and are created with natural and organic ingredients. They are also free from synthetic fragrances, chemicals and petroleum by-products. Evoke is not affiliated with multi-level marketed companies nor do we use their oils or products.

Evoke Aromatherapy was born on Kauai, Hawaii in 2012. Evoke’s conception however happened many years before having started under the name Healing Thyme Aromatherapy. Having been born on Kauai, Hawaii, Evoke was saturated in the healing energy of the Hawaiian Islands and given the time needed to absorb this energy and beauty into its very essence. Evoke Aromatherapy is now ready to spread this Aloha experienced on Kauai.

The Evoke logo image is an albatross, which flew over the waters from where Evoke’s founder worked, symbolizing the freedom and expansiveness that is in Evoke’s essence. The crystal clear waters ebbed and flowed below her feet creating the harmony and color of the image. The trade winds blew, the ocean moved and the sounds, smells and harmony became entwined with Evoke as organically as the healing powers of essential oils are entwined with the plant. With loving-kindness these properties are extracted to serve their purpose of helping to bring wellness to adults, children and babies in a gentle, loving and nurturing way.

We love what we do and hope you feel this love with our products. You deserve the best and to live your best life.

Evoke by definition is the calling forth of what lies in the unconscious into the conscious. Together with Evoke Aromatherapy you can call forth the joy and wellness you have been creating for your life.

Evoke encourages us to “live with love in our heart and actions” ♥

Can We Really Eat Like Our Paleo Ancestors?

Source: USDA

While there are over 10,000 Paleo cookbooks, diet books, and food products such as paleo pizza crust, paleo apple crisp granola, and paleo wraps available on Amazon.com, can we really follow the Paleo diet that our Stone Age cousins were consuming? 

“Probably not,” according to Dr. David Katz, the founding director of Yale University’s Prevention Research Center, “because the plants and animals that our ancestors were consuming are now extinct.  More importantly, they definitely were not processed.” There goes the Paleo pizza crust.   The Paleo diet is based on eating only the foods presumably eaten by our hunting and gathering ancestors.

Katz spoke this week at the Whole Grains Breaking Barriers Conference sponsored by Oldways.   “The meat that our ancestors hunted for was much leaner, lower in heart unhealthy saturated, and higher in healthy omega-3 fatty acids than what is available today in our supermarkets.  They were not hunting for pastrami and salami,” noted Katz.

In reality, our Stone Age ancestors gathered whole plant foods and ate them without added sugar or salt. In other words, the apples were plucked and consumed right off the tree, not sliced, tossed with sugar, and baked smothered with a buttery crisp topping.  Forget adding the à la mode part for obvious reasons.

According to Katz, our Paleolithic ancestor consumed about 100 grams of fiber daily.  Since carbohydrate-rich fruits, vegetables, nuts, and seeds can only provide about 2 to 6 grams of fiber per serving, this meant that they had to have consumed a lot of plant foods to rack up that much fiber every day.  A study in Spain looking at Neanderthals’ remains and soil samples of their bodily waste products has dug up evidence that their diet contained a routine amount of plants, such as berries and nuts.  In essence, the vintage Paleo diet appears to be plant-based, a tenet of what we know to be a healthy diet today.

In addition to the roughage, these plant foods also added a bushel of health-promoting antioxidants, phytochemicals, vitamins, and minerals to this Paleolithic diet.  “While agriculture wasn’t available in the Stone Age, adding whole grains to the diet of Americans can inexpensively add fiber, healthy nutrients, compounds,” states Katz.  Currently Americans are consuming only 16 grams of dietary fiber daily, on average.  The recommendation is to consume 20 to 35 grams daily. 

The vintage Paleo diet, with tons of plant foods and the consumption of only lean meats, does contain many healthy attributes. “The problem is that most Americans don’t have time to hunt and gather their foods in the wild and are eating Paleo-like processed foods instead.  These foods were not part of history,” notes Katz.  

Be well,

Joan

Twitter:  @JoanSalgeBlake

The Dangers of Mixing Medications and Dietary Supplements

Source:  FDA

If you are one of 72 million Americans who take both dietary supplements and medications (prescribed and over-the-counter), you could be swallowing a dangerous, even-life threatening mix, according to the Food and Drug Administration (FDA).  Some dietary supplements, even if they sound “natural” can increase or decrease the effectiveness of the medications.

For example, if you are taking the blood thinner, warfarin (Coumadin), you do not want to also be consuming ginkgo biloba, aspirin, or vitamin E as each of these also can thin the blood.  Taking any of these supplements with the blood thinner could increase the potential for internal bleeding or stroke, according to the FDA.  If you are taking a birth control pill, you definitely do not want to be simultaneously consuming the herbal supplement, St. John’s Wort.  This supplement can make the pill less effective.  Not exactly a good combo.  Keep in mind that the FDA does not review dietary supplements based on their effectiveness as it does for medications.

Here is a partial list of other potential interactions between dietary supplement and medications:

Click here for a more extensive list of supplements and their potential interactions with medications.

You should always check with your health care provider before consuming any dietary supplement.  Based on your medical history, supplements may not be healthful, and taken with certain medications, they can be downright harmful.

Be well, Joan

Twitter:  @JoanSalgeBlake

The Scariest Halloween Candy You Can Eat

Thomas is the youngest of four children in a hectic household filled with school, homework, and soccer practices.   Starting when Thomas was 4-years old, his older sister offered to help out the family and read to him every night before he fell off to sleep.   For years, this routine went surprisingly without a hitch; however, Thomas’ dental visits became a family anomaly.  While his siblings never developed any cavities, Thomas had developed 14 cavities by the age of 9. 

With a little investigation, it was uncovered that Thomas’ sister would dole out hard candy to him each night during his bedtime reading to keep him quiet.   In essence, Thomas sweetly dozed off with a mouthful of sugar stuck to his teeth.  Since there are four ingredients necessary to make a cavity:  1) bacteria, 2) a tooth, 3) carbohydrates (sugars), and 4) time, Thomas’ situation was a “perfect storm” for creating cavities.  The teeth in his bacteria-filled mouth were covered with globs of sugar all night long.

This trick-or-treat season, the American Academy of Pediatric Dentistry (AAPD) is reminding us that kids should not only curtail the amount of candy they consume but should also avoid the more sticky and gooey sweets, such as gummies, caramels, and sour candies.  These types of sweets can get stuck in the grooves and crevices of the teeth making it more difficult for the saliva in the mouth to wash them away.  Sour candies add an additional harm as their high acid content also erodes the tooth enamel, making it easier for a cavity to form.

According to the AAPD, the more tooth- friendly Halloween treat is milk chocolate, which isn’t sticky or acidic.   Dark chocolate is even a better bet as it contains antioxidants such as polyphenols and flavonoids, which can actually stop the unhealthy bacteria from sticking to the teeth, prevent gum infections, and fight tooth decay.   Also, according to research, sugarless gum that contains xylitol can actually promote the presence of healthy bacteria that protect the teeth and fight the buildup of plaque. 

To reduce the amount of candy that is consumed, consider participating in the Halloween Candy BuyBack program.   As part of the program, many dentists are offering to buy back the kiddies’ excess candy stash.  To find a participating dentist in your area, just enter your zip code here. 

What are these dentists doing with the candy surplus?  They are mailing it to Operation Gratitude, which ships the candy, along with toothbrushes, toothpaste, dental floss as well as entertainment and homemade items to our troops overseas.  You can also bypass your dentist altogether and send your candy with other helpful items directly to the troops.

This year, my neighborhood ghosts and goblins are getting chocolate and sugarless gum, and the leftovers are going to the troops.


Be well,

Joan

Twitter: @JoanSalgeBlake

Why Your Muscles Need Cottage Cheese

I grew up eating cottage cheese on a regular basis, but for some reason, I have forgotten to put it on my grocery shopping list.   But based on the scientific evidence presented this week at the Academy of Nutrition and Dietetics Food & Nutrition Conference & Expo in Atlanta, Georgia, cottage cheese is another one of my retro foods that will be making a comeback in my diet on a regular basis.

Cottage cheese is a good source of leucine, one of the several important amino acids that comprise  high quality proteins found in lean meats, fish, poultry, and dairy.   Previously, I have blogged about the importance of spreading out your protein intake during your day to maximize your body’s ability to synthesize lean muscle mass during your entire day.

In essence, you need to be consuming adequate amounts of high quality protein at each meal to optimize and maintain lean muscle mass.  This is especially important as you get older as your muscle mass tends to decline as you age.   According Christopher Mohr, PhD, RD, a presenter at the conference, muscle mass declines by 0.5 to 1 percent each year beginning at about 40 years of age.

This latest research suggests that the amino acid, leucine, which is found abundantly in cottage cheese as well as other dairy foods, meat, and eggs, enhances the process of making lean muscle mass.   According to Mohr, leucine is the igniter that sparks the synthesis of muscle mass in the body.   Hence, my beloved cottage cheese is very good for my muscles.

If you haven’t consumed it recently, cottage cheese has taken on a new look in the culinary world.  The picture chart and recipes below are a delicious illustration of how cottage cheese can be paired with variety of flavors at any meal or snack:

                                                                                        Berry Breakfast Parfait

                                                                                        Italian Tomatoes with Herbs

 

                                                                                       Cinnamon Peach Swirl

                                          Strawberry and Spinach Salad

If you want someone else to do the culinary pairing for you, there are a variety of pre-paired combinations such as cucumber and dill and garden vegetables cottage cheeses already blended for you at the supermarket.

Cottage cheese is back in my diet, and my muscles are thanking me for it.

Be well,

Joan

Twitter:  @JoanSalgeBlake

You Are Nuts If You Are Not Eating Nuts

What’s not to love about them?  They are a health darling as they are high in protein, fiber, vitamin E, potassium, and healthy fats and low in unhealthy saturated fat.   Recent research showing that that a 1 ounce serving daily may help reduce your risk of getting heart disease by 19 percent has only added to other studies touting the heart health benefits of nuts.   The Food and Drug Administration (FDA) allows nuts to boast a health claim on their labels specifying that "scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."

Nuts can also be a perfect snack when hunger hits between meals.   In a study in the European Journal of Clinical Nutrition, 1½ ounces of almonds consumed as a snack daily for four weeks helped to suppress hunger between meals.  Because the participants were less hungry after munching on the almonds, they reduced their calorie intake by eating less at the next meal, so weight gain wasn’t an issue.  The fiber, protein, and healthy unsaturated fats in nuts all contribute to satiety, or that feeling of fullness, between meals.

According to Mintel research, the consumption of nuts is the No. 2 snack choice among consumers and is projected to grow by leaps and bounds in the coming years among Americans:

The only downside to nuts is the potential for mindlessly over-consuming them right out of the jar and not realizing that you are adding 180 to 190 calories per ounce serving of extra calories to your daily diet.   Here is what an ounce of nuts looks like:

Keep to a serving and make sure your nut snack replaces the another snack in your diet, not in addition to it.

Be well, Joan

Twitter: @JoanSalgeBlake

Delayed- Onset Muscle Soreness (DOMS) and Essential Oils

It was thought among experts that DOMS was caused by the lactic acid, the by-product of anaerobic metabolism (glycosis). However, it is now believed that the free radicals hydroperoxides, ammonia, and hydroxyl radicals cause hydroxyproline damage. Hydroxyproline can be found in the connective tissue.  It is a constituent of the collagen.

Any movement that is new can cause tearing and swelling that leads to soreness  However, it is mostly the eccentric muscle contractions that lead to DOMS. Eccentric muscle contractions are movements that cause the muscles to forcefully contract while it lengthens. Going down the stairs, lowering weights, running downhill, and the downward movements of squats and push ups.

Stretching, hydration, pre-workout warm up, and massage are some things that may reduce DOMS. It is wise to add antioxidants before and after training to minimize or reduce occurrence of DOMS. Remember, higher intensity training increases the risk of DOMS. Some antioxidants to consider are Pantothenic Acid, niacin, vitamin C & E, beta-carotene, COQ10, n-acetyl cysteine, zinc, selenium, grape seed extract and L-Glutathione. Rehydration drinks with electrolytes, carbohydrates and ascorbates should also be consumed. 

 Essential oils have a high antioxidant value in addition to the other healing properties.

Here are some blends to try for over exercised muscles.

Hot Bath

Marjoram 3 drops

Lemon 2 drops

Follow with the massage oil below

Massage Oil for Over-Exercised Muscles

Eucalyptus 5 drops

Peppermint 5 drops

Ginger 5 drops

Dilute in 1 tablespoon vegetable oil.

More Blends:

Sore Muscle Blend

Juniper 8 drops

Wintergreen or Birch 10 drops

Lemon 8 drops

Rosemary cineol 4 drops

Lavender 8 drops

Sore Muscle Blend No.2

Cypress 9 drops

Rosemary cineol 4 drops

Lavender 8 drops

Elemi 2 drops

Valerian 2 drops

Other essential oils that may be useful are nutmeg, black pepper, basil, spruce, Roman Chamomile, peppermint. 

Important

This information is for educational purposes only, and is not meant to diagnose or prescribe.  If you are pregnant, breastfeeding, or suffer from a medical condition, consult with your health care practitioner prior to using essential oils. Be careful when using essential oils with hormonal activity and don’t hesitate to contact a professional. Make sure that you look over the safefy information before you start using essential oils.

Before you leave:

I recommend that you always perform a skin patch test when you try a new oil.

Check out my safety page to make sure you are aware of any contrindications before you use essential oils. Some oils are not suitable when suffering from certain conditions. Also, Read this Before You Start Using Essential oils. Some oils should not be applied prior to sun exposure so make sure you check this list before spending time in the sun.

Not sure how to apply the oils? Visit these pages to learn how to apply the oils:

• Topical Application
• Inhaling Essential Oils
• Are You Diffusing the Oils Correctly?
• How to Dilute Essential Oils
• Vita Flex Technique

If you're new to essential oils you might want to check out my Getting Started Guide. 

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Johanna is an aromatherapist and she is passionate about educating people about health, essential oils, real food, natural remedies, and nutrition so they make healthier choices in their lives. 

Follow Johanna on twitter and facebook for more health tips and information.

Peyton Manning Scores a Touchdown with Gatorade

A recent paper in the Journal of Medical Ethics is questioning whether it is ethical for sugary sports drink manufacturers to sponsor sporting events and have their products endorsed by professional athletes.  Guzzling a 32-ounce sports drink can have you consuming 200 calories from over 50 grams of sugar or the equivalent of about 13 teaspoons of sugar (see photo).

According to the article, “when companies sponsor celebrity athletes to endorse their products, they are essentially suggesting that the purchase of this product will increase the consumer’s chances of being like the star athlete.”    This association also projects the image that these beverages are needed to stay hydrated to “go the distance.”

While sports beverages may be of benefit for some to consume during endurance and high-intensity sports, they are being marketed to the public who typically are not sweating profusely, but rather, sitting on the couch watching Monday night football.    Ironically, just about this time last year, I posted a blog questioning why Peyton Manning was promoting sugary sports drinks to kids.

Well, that was then, and this is now.   It appears that Peyton and Gatorade have changed their marketing approach.

Watch this hilarious “Sweat It To Get It” Gatorade commercial:

For the record, the Academy of Nutrition and Dietetics' position paper on Nutrition and Athletic Performance states that sports drinks containing calories and electrolytes can help sustain endurance exercise performance and are typically recommended for exercise events lasting longer than 1 hour.

For the rest of us, we can hydrate with calorie-free, sugar-free water.


Be well, Joan

Twitter  @JoanSalgeBlake

Wheat Germ Oil

If you are here right now, you probably know Vitamin E is really good for your skin. But did you know wheat germ oil contains really high levels of Vitamin E? Or that its Vitamin E content is one of the highest among carrier oils?

It really does. But what does that mean? Well, that means there are loads of wheat germ oil benefits for skin and hair... your skin and your hair!

So let's see some of these wheat germ oil benefits along with properties and uses of this amazing carrier oil.

Quick Glance at Wheat Germ Oil

Pros:
Wheat germ oil is perfect for dry skin and has antioxidant and anti-inflammatory properties. That definitely helps wheat germ oil repair skin, reduce wrinkles, and even improve circulation.

Cons:
As much as I love the oil, I have to admit it's pretty thick. Plus it has a strong scent and doesn't absorb quickly. But the saddest part is, wheat germ oil may cause you to break out if you have acne prone skin.

Precautions:
There are not a lot of warnings about wheat germ oil. I mean people eat the stuff! But if you have Celiac disease or you are sensitive to wheat or gluten, don't use wheat germ oil. Also, you should use with caution if you have acne prone skin.

Properties of Wheat Germ Oil

Here are a few properties you should know about wheat germ oil.

Name

Its botanical name is Triticum vulgare. Like all essential and carrier oils, double check this name when buying wheat germ oil just to make sure you're getting exactly what you're asking for.

Color & Smell

Wheat germ oil has a beautiful dark yellow to almost brown color. It also has a strong, wheat-like smell. The smell isn't to everyone's liking, so test it before buying.

Texture

Like I said before, wheat germ oil has a really thick consistency. That makes it perfect for dry and dehydrated skin! But it's not so great for normal to oily skin types. It sometimes feels heavy especially since your skin doesn't absorb it quickly.

Look: there's a quick solution for this. If you mix wheat germ with a much lighter carrier and maybe even some of your favorite essential oils (like ylang ylang or German chamomile), you can lighten up the texture (and smell) of this awesome oil. I've added a few blend ideas below to help!

[New: 30 Ways You Shouldn't Use Essential Oils]

Components

Wheat germ oil has a lot of fatty acids in it, along with proteins, lecithin, vitamins (A, D, and E), and minerals. The fatty acids here are: linoleic or omega-6 (which makes up about 50% of the oil); palmitic (15%); oleic (15%); linolenic or omega-3 (7%). These fatty acids each have amazing benefits for skin and hair as you'll see in a bit.

As I said before, wheat germ oil has one of the highest Vitamin E (alpha tocopherol) levels among all the carrier oils (and all vegetable oils too). You'll find tocopherol in a lot of beauty products you own. It's the bomb when it comes to having great skin and hair!

Wheat Germ Oil Benefits

I can rant and rave about what wheat germ oil is good for, but you're not going to believe me without proof. No worries! There are a lot of studies that prove its benefits for your insides and out. Here are the wheat germ oil benefits for your skin and hair.

1. It's moisturizes

Remember the fatty acids in wheat germ? They make the oil thick and slow to absorb which means wheat germ oil is perfect for moisturizing dry, irritated, and dehydrated skin. Plus it works well for rough, cracking skin too. So you can use it for smooth elbows, knees, heels and anywhere else that needs a little extra moisturizing like dry, brittle hair. Yup! Wheat germ moisturizes hair too!

2. It neutralizes free radicals

Free radicals are little chemicals that form when you're exposed to sunlight and other harsh environments (new evidence: your skin makes free radicals too!). These chemicals can damage skin cells, collagen, and elastin. And besides damaging them, they slow down collagen and elastin re-generation.

Translation: wrinkles!

Free radicals actually cause wrinkles and can increase your chance of getting skin cancer.

Before you start freaking out, you should know wheat germ oil has got your back! Remember, the oil has the highest levels of Vitamin E? Well, the vitamin is a powerful antioxidant and free radical scavenger which means it can neutralize free radicals. That also means you can use wheat germ oil to prevent wrinkles!

[Related: Basil oil also fights free radicals]

3. It repairs skin

Your body needs Vitamin E to repair and regenerate cells and tissue. That's a primary function of Vitamin E.

So when you use wheat germ oil, you are feeding your skin with the vitamin it needs to repair itself. That means you can heal cuts, wounds, burns, skin ulcers, sun burn, scars, stretch marks and dermatitis with wheat germ oil.

4. It reduces inflammation

Vitamin E also has anti-inflammatory properties. So you can use wheat germ oil to reduce redness, irritation and dermatitis. Skin conditions caused by inflammation like psoriasis and eczema can also be eased with wheat germ oil.

5. It boosts collagen and elastin production

Not only can Vitamin E stop free radicals from damaging collagen and elastin, but it can also repair and regenerate them. You may know collagen helps skin stay firm, strong and elastic while elastin helps maintain skin's shape even after contorting or stretching. These are really important for reducing stretch marks, wrinkles, and sagging.

But there's a problem.

Several studies show when Vitamin E is applied onto your skin, it penetrates pretty quickly but doesn't get very far into the skin. The highest concentrations of Vitamin E are within the first 0.005 millimeters of your skin. So lots of Vitamin E molecules can't get to the collagen and elastin layers deep inside your skin.

It's ok though!

You can feed the collagen and elastin layers by eating wheat germ oil. You only need one tablespoon to meet your daily Vitamin E requirements. If you can't stomach it, no worries. Just add almonds, spinach, pumpkin seeds, avocados, or fish to your diet. These foods are rich in Vitamin E so they'll definitely help keep your skin firm, strong and beautiful.

6. It improves circulation

Quite a few studies show wheat germ oil improves blood circulation to your skin. Improved blood flow ensures more nutrients and oxygen get to your skin and more toxins and waste are removed from the it. That means your skin will look healthy, nourished and radiant.

You will also experience improved blood flow if you apply the oil to your scalp. Here, more blood flow causes healthier and stronger hair follicles. And who doesn't want strong, healthy hair?

7. It works better with aloe vera

A small 2010 study tested the hydrating effects of herbal moisturizers on six volunteers and found wheat germ oil is very moisturizing on its own. But when it's added to aloe vera, it has a synergistic effect; meaning the two are more moisturizing and hydrating together than apart.

This is incredibly useful for badly damaged, dry skin, sun burn, stretch marks, and wrinkles.

8. It works with Vitamin C too

Remember Vitamin E in wheat germ oil is a powerful antioxidant? When it reacts with free radicals it can form its own radical and requires another antioxidant to reduce it.

Vitamin C has been shown to do this job very well. That's why so many skin care and beauty products contain both ingredients. They're better together!

Isn't this oil impressive? Here's a quick summary of a few wheat germ oil benefits:

Where to Buy Wheat Germ Oil

You've seen wheat germ oil's amazing properties and benefits. But now you're probably wondering where can I buy wheat germ oil? Well, you can find it in most health stores and there are tons of options on Amazon.

But why buy wheat germ oil when you can ... make it yourself! It's a great DIY project and you're sure to get pure, unadulterated oil. Here's how to do it:

How to make wheat germ oil

You'll need:

1. wheat germ, which you can get from any health store
2. an oil press (there are a few on Amazon)
3. bowl for waste
4. clean glass bottle and cover
5. funnel (optional)
6. cloth to strain any particles in the oil (optional)

With these

• Simply add the wheat germ to the oil press hopper and flip the switch (or move the handle, if it's a manual press).
• Position the bottle to collect oil exiting the press. You can use the funnel here to make sure there aren't any spills and, if you believe you'll get bits of wheat germ in the oil, cover the funnel with the cloth.
• Place the bowl to collect the waste material from the spent wheat germ.
• Once you're done, cover the bottle and store it in the fridge or in a dark area to make sure it lasts.

That's it! Oil recovery is about 30%. So if you use 3 parts of wheat germ (e.g. 3 cups), you should get close to 1 part of wheat germ oil (about 1 cup).

Wheat germ oil (either DIY or store bought) will last for about six to eight months provided it is not over exposed to light, heat and air.

Just a quick note: there is no such thing as wheat germ essential oil. Essential oils have light, volatile compounds. But this oil has large, heavy, non-volatile compounds like fatty acids and vitamins.

Uses of Wheat Germ Oil

Very early on in this post, I promised you massage blend and skin care recipes. But before you get started, do a skin patch test to make sure you're not allergic or sensitive to wheat germ oil. This is really important!

When that's done, here are a few blends to try.

1. For dry and mature skin: You can use the oil as is or mix it in a 1:1 ratio with another thick, moisturizing oil like avocado oil. While avocado is thick, it gets absorbed really quickly into the skin and so it won't leave you feeling overly greasy.


2. For combination and oily skin: Use a lighter oil like jojoba or sunflower oil in a 6:1 ratio with wheat germ oil i.e. 6 tablespoons of jojoba oil to 1 tablespoon of wheat germ oil. You can use this mix on your skin and hair


3. Can't stand the smell? Mask it with another strong scent that you actually like. Five drops of essential oils to any of the above blends would work. My favorites are lavender, sandalwood, ylang ylang and orange.


4. For a moisturizing face mask: A 1:1 ratio of honey and wheat germ oil makes a super moisturizing face and skin mask. This is perfect to add to your natural skin care regime. Simply apply the mix to your face and let it sit for 15 - 20 minutes before rinsing off.
   Remember, wheat germ has a high comedogenic rating, meaning it can cause acne. So you should use this mask with caution if you have acne prone skin.


5. For strengthening hair: Using a 1:1:1 ratio, mix one part coconut oil with one part pure aloe vera and one part wheat germ oil. Massage this mix on your scalp for 10-15 minutes before rinsing off.


6. For stretch marks: Use wheat germ oil directly on your marks. You can also use a 1:1 ratio of wheat germ oil and calendula oil or an 8:1 ratio of cocoa butter to wheat germ oil (i.e. 1/2 cup of cocoa butter to 1/16 cup or 1 tbsp of wheat germ oil).

What's next?

Return to:
- Carrier Oils Listing
- Essential Oils Listing