How Will the New Nutrition Fact Panel on the Label Differ From the Old One?

Well, it has been more than 20 years since the Nutrition Fact Panel first appeared on the food label so the time has come to update it based on the latest nutrition science.  Since poor nutrition is associated with obesity, heart disease, certain cancers, stroke, and diabetes, the FDA has proposed a new nutrition panel that will make it easier for consumers to make healthier food choices at the supermarket.

The proposed new panel will replace out-of-date serving sizes to better align with how much people really eat.  For example, a serving of ice cream (and the corresponding calories) is currently listed on the panel as a ½ cup.  This means that a pint of Ben and Jerry’s Chunky Monkey is supposed to serve four people.  Since you likely scooped out a full cup when you served ice cream, the new proposed Nutrition Fact Panel will now reflect this more realistic amount in your bowl.

Source:  FDA

“The new changes are based on science, and they take people’s actual eating behavior into account.  Serving sizes for many products have been updated to realistically reflect the amounts people actually eat at one sitting and nutrient [calorie] comparisons between ‘per serving’ and ‘per container’ are available,” said registered dietitian nutritionist and Academy of Nutrition and Dietetics President Dr. Glenna McCollum.

In other words, when you guzzle a 20-ounce bottle of soda, the calories will reflect your entire consumption.

Source:  FDA

In addition to the above changes, both potassium and vitamin D, two important nutrients that many folks are falling short of in their diets will also be added along with calcium and iron.  The amount of vitamin A and C per serving will no longer be required to be listed, but the amount of 'added sugars' will be listed.

Here is a side-by-side comparison of the old and new Nutrition Fact Panels:


                                 Old:                                                                   New:

Once these proposed label changes are solidified, manufacturers will have just over two years to comply with these new requirements.

Be well, Joan

                                            Follow Joan on Twitter at:  joansalgeblake

Study: Where Are All The Coupons for Healthy Foods?

Source:  Amazon

I am a coupon clipper from way back.  My grandmother clipped coupons, and my mother had one of those nifty accordion coupon holders that enabled her to file her treasures by food categories. Following tradition, I look forward to clipping coupons bright and early each Sunday morning as soon as I pluck the paper from the driveway.    I hunt for deals on healthy yogurts, whole grain cereals and breads, veggies, and fruits.

Over the past year, I have noticed that I am clipping less, and consequently, saving less at the supermarket.  Apparently, I am not the only one noticing this coupon desert.  


Researchers at the University of California San Francisco (UCSF) scoured over 1,000 online store coupons from six national grocery chains and uncovered that deals for healthy foods were practically nonexistent: 

                                

I did my own web crawling and found a few supermarket and major food company websites that provided coupons for healthier foods, such as juiced-packed canned fruit, lean ground turkey, and frozen veggies as well as low fat yogurts and whole grain cereals.  I also uncovered that March is National Frozen Food Month, which is good news for healthy bargain hunters as frozen veggies and fruits are as nutritious as fresh.  Also, frozen produce is cleaned, prepped, and ready-to-cook.  It's like have Rachel Ray tucked away in your freezer.

According to Julie Henderson at the National Frozen and Refrigerated Foods Association (NFFA),  the consumer can expect to see more newspaper coupons for frozen foods starting this Sunday and during the month of March.  Many food manufacturers may also be putting their frozen food products on sale as well as offering additional coupons online.

Here are some coupon links that I uncovered to help you eat healthier and save money while doing it:

Passion for Savings

Whole Foods

Live Better America

Birds Eye

Be well, Joan

If you have topic you would like me to cover on my blog, please email me at: salge@bu.edu

                                              Follow Joan on Twitter at: joansalgeblake

Tips ~ Enjoy Essential Oil Aromas from Morning to Evening

Here are some ideas on how you can add aroma throughout the day to fully enjoy your day.

When you wake up

For an invigorating kick in the morning, use a blend of peppermint and mandarin (or tangerine or grapefruit. Diffuse or add to shampoo, lotion or shower gel. You can also add a couple of drops to a wash cloth and use in the shower. Peppermint can irritate the skin so dilute well and mandarin is phototoxic so don't apply to skin before sun exposure.

When you get to work

Once you get to work in can be a good idea to activate the brain. Rosemary is often called the ginko biloba of the west.  Rosemary has historically been known to influence memory and efficiency. Add it to a diffuser, apply a couple of drops on a tissue and inhale, inhale straight from the bottle, or mix with massage oil and add to a roll-on bottle. Make sure you ask your co-workers before you add any oils to a diffuser. Avoid rosemary if you have high blood pressure, asthma or epilepsy.

After lunch

Many feel tired after lunch, perhaps even little bloated, especially if the lunch was ingested too quickly. Basil, Ocimum basilicum, is an antispasmodic and it is also known as the decision maker. According to the Essential Oils Integrative Medical Guide, for mental fatigue - inhale basil first, and then apply to the crown of the head, the forehead, the heart and the navel.

Dilute basil well before you apply to the skin and consult a health care practitioner if you suffer from high blood pressure. It should be used with caution in high blood pressure.

After work

Many are tired after work. Diffusing lavender is said to help you let go of things that happened at work or during the day. Lavender is cleansing and balancing. Bergamot is another useful oil which is soothing and healing.


When you want to sleep

Marjoram and orange are said to influence the central nervous system so psychological and physiological cramps are relaxed.  These oils help tense muscles and thoughts to relax. Avoid marjoram if you have asthma and low blood pressure.


When you want to add some romance

Ylang ylang, jasmine and sandalwood can be very useful if your rather snuggle with your partner than go to sleep.

These are just some ideas. Be creative how you use your oils throughout the day, I like to add a roll on top to my bottles, mix my own blends and add to a roll on bottle and bring with me in my purse when I leave my house.

 Other posts of interest:

Do You have a Hard Time at Work?

Do You Feel Overwhelmed?

Uplifting 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. 

------------------------------------------------------------------------------------------------------------

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.

Photo credit #1, #2
Photo credit #3
Photo credit #4
Photo credit #5
Photo credit #6

Source:

Gary Young, ND (2006). Essential Oils, Integrative Medical Guide. Essential Science Publishing

Hälsa. Nr 10. Oktober 2003

This post is linked to:
Wildcrafting Wednesday

Parents Magazine Names the Best Packaged Foods for Families

Source:  Parents Magazine

When you are a parent of young children, the one thing that is lacking in your life is, time.  You have some, but never enough of it.  It is mind boggling to me how adding such a little person to your life and schedule can cause such big demands on your time.

Parents Magazine understands this universal problem.   “We know our readers are time-pressed in the kitchen, yet they know that they SHOULD be cooking healthy dinners for their families.   But let’s face it, making dinners nightly and always having health snacks –that kids will actually eat – on hand can be a challenge for busy parents,” Karen Cicero, Contributing Food and Nutrition Editor at Parents Magazine.

With this mission in mind, Parents Magazine scoured the market for new products that could help time-impaired parents stock their kitchens with healthier fare.  Their nutrition criteria for their product selections included products with no artificial colors, no hydrogenated oils, ingredients with “names that you could actually pronounce,” and all around healthier foods choices within each category.  Most importantly, the foods were not only tested by the parents, but also by kids, so they are proven winners.

Here is a partial list of their approved new foods, by category, that are designed for health conscious busy families in mind:

Kitchen Staples:
Mrs. Dash Salt-Free, All Natural Taco Seasoning Mix
Ortega Fiesta Flats
Jif Whips Creamy Peanut Butter

Meals and Sides in Minutes:
Birds Eye Recipe Ready Grilling Blend
Dole Chopped Asian Blend Salad
Lisa’s Organics Sweet Peas in Parmesan Herb Broth

Better for the Family Desserts
Newtons Fruit Thins
Roba Dolce Ocean Spray Honey Fig Gelato
Keelber Simply Made Butter Cookies

Quick Snacks:
Amy’s Bean & Cheese Burrito Snacks
Wholly Salsa Avocado, Black Bean and Roasted Corn Dip.
The Laughing Cow Light White Cheddar Flavor

For a complete list of the 25 Best Packaged Foods, click here.

Be well, Joan

If you have topic you would like me to cover on my blog, please email me at: salge@bu.edu

                                              Follow Joan on Twitter at: joansalgeblake

Delicious Advice About Dark Chocolate and Your Health

Source:  Eating Well Magazine

What’s not to love about chocolate? According to an article in Appetite, chocolate is the most commonly craved food among women. (No surprise here.)

Chocolate melts just a tad below body temperature so it literally and lusciously “melts in your mouth.”  To top it all off, since chocolate is made from the cocoa beans of the Theobroma cacao fruit tree, it is rich in flavonoids, more specifically, flavanols, which are phytochemicals and antioxidants that can be heart healthy.  

Antioxidants counteract oxidation, a harmful chemical reaction that takes place in your body.  For example, antioxidants can  help to protect the “bad” LDL cholesterol from becoming oxidized and contribute to the hardening of the arteries and heart disease.   In addition to being an antioxidant, flavanols have other heart-healthy properties.  Studies suggest that cocoa flavanols may help lower blood pressure.  High blood pressure increases the risk for heart disease.   Even though milk chocolate, black tea, blueberries, strawberries, cherries, grapes, apples, and strawberries also contain flavanols, dark chocolate, by far, contains a higher concentration of this phytochemical.

Before you start passing out the chocolate bars in celebration, the million dollar question is exactly how much dark chocolate should you eat as sweet treat for good health?  The exact amount of dark chocolate that can be enjoyed to reap heart healthy benefits isn’t currently known.  However, soem research suggest that 1/2 ounce to one ounce weekly could be beneficial.  

Is there a downside to consuming this amount of dark chocolate?  There could be.  An ounce of dark chocolate provides 170 calories.  If you don’t compensate for these calories elsewhere in your diet, there could be an extra 2 1/2 pounds of you on the bathroom scale by year’s end.  A decade of noshing on chocolate could add up to an extra 20 pounds.  Since obesity increases the risk of heart disease, eating lots of chocolate weekly may not appear to be such a sweet idea.

It may make better sense to use dark chocolate to replace an existing weekly dessert choice, such as ice cream, cake, or cookies.  To avoid over-consuming dark chocolate, consume it with low calorie, flavanol-rich fruit to help you keep to a more reasonable, one ounce portion and also gain a bonus of  additional flavanols from the fruit. 

Try this:

1.    Melt dark chocolate in a microwavable bowl.
2.    Place a variety of flavanol-containing fruit, such apple slices, blueberries, and strawberries on
       a dessert plate.
3.    Dip the fruit into the ounce of melted dark chocolate.

Double Bonus tip:  Brew up a cup of black tea to add more flavanols to your healthy dessert.

Be well, Joan

Follow Joan on Twitter at:  joansalgeblake

Essential Oils & The Nervous System

The nervous system is the body's communication network and control center. The nervous system senses changes inside and outside the body and interpretes these. It also initiates actions such as glandular secretions or muscular contractions as a response to what the nervous system interprets.

It is important to acknowledge the connection between the physical and psychological aspects of our well being. The nervous system is part of the physical make up but the psychological process also takes place in the nervous system. When there's a disease on the physical level it will affect the psychological and when there's a disease on the psychological level it will affect the physical.

Aromatherapy is unique, and Battaglia says no other holistic modality can offer such a multidimensional approach to dealing with conditions associated with the nervous system. The aromatherapy massage is very nurturing and therapeutic, the essential oils have pharmacological activity, the olfaction has powerful influence of ANS memory and emotions, and there's is a caring relationship between the therapist and the client.

According to Battaglia, the following properties of essential oils are useful when dealing with conditions associated with the nervous system:

Antidepressants
Battaglia says the following essential oils can be used to alleviate depression:
~ Sandalwood, ylang ylang, neroli, jasmine, geranium, lemon, lavender, rose otto and absolute, bergamot, basil and clary sage.

Soporifics
Battaglia says sweet marjoram, lavender, and valerian can be used to induce sleep.

Nervines
There are two types of nervines - sedative and stimulant nervines. Nervines strengthen and tone the nerves.

According to Battaglia, the stimulant nervines strengthen the nervous system and are useful in stress, shock or nervous debility. He says the following oils are useful nervines:
~ Vetiver, clary sage, basil, lemongrass, peppermint, rosemary, angelica root and juniper berry.

Battaglia says relaxant nervines can help alleviate tension and stress. He says some excellent nervines are:
~ Bergamot, Roman chamomile, sweet marjoram, valerian, sandalwood, neroli and lavender.

Analgesics
According to Battaglia, analgesic can be used for migraines and headaches. He says the following oils are analagesics:
~ Eucalyptus, cajuput, peppermint, sweet marjoram, spike lavender, lavender, thyme and rosemary.

Antispasmodics
According to Battaglia, antispasmodics help prevent or alleviate spasms or convulsions, and may be beneficial for treating migraines, headaches and muscular spasms caused by nervous tension. Battaglia says the following oils are antispasmodics:
~ Clary sage, Roman chamomile, yarrow, sweet marjoram and lavender.


Behavior and attitude can influence our resistance to disease and positive imagery and meditation have been used in cancer treatments for years. It is also important to consider eating a well balance diet, get enough rest and sleep, use relaxation techniques and consider other natural remedies such as flower essences and herbs.

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. 

------------------------------------------------------------------------------------------------------------

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.

Source:

Salvatore Battaglia (1995). The Complete Guide to Aromatherapy. The Perfect Potion Pty Ltd

This post is linked to:
Wildcrafting Wednesday

Essential Oils & The Lymphatic System

According to Battaglia, aromatherapy can help with some of the problems associated with the lymphatic system. Essential oils with diuretic, alterative, circulatory stimulant, bactericidal, antifungal and antiviral properties are most suitable.

What is the lymphatic system?
The lymphatic system is a network of superficial and deep vessels and can be found in all parts of the body except for the spinal column, brain, bone marrow and cartilage. The lymph capillaries, vessels, and and larger ducts transport the lymph and the lymph nodes are the filtering devices. The thymus, tonsils and the spleen are lymphatic organs and the breasts are mostly made up of lymphatic vessels and glands.

What's the function of the lymphatic system?
The lymphatic system has three major functions in the body:

• aid in providing immunological defenses
• draining excess fluids from the body cells
• absorbing and distributing fat soluble nutrients.

When it is not working well
Sometimes our lymphatic system is not working well and this condition is called congestion. The lymph is filled with waste products that has passed through the lymph nodes. It is the liver's responsibility to neutralize and eliminate a large number of toxins. Unfortunately, when the liver and the lymph nodes are unable to cope with the toxins, the toxins can leak through the mucous membranes and other emergency elimination sites. This leaking is commonly known as catarrh or inflammation of the mucous membranes.

Vital to life
Just because the lymph system is like a sewage system doesn't mean it is not vital to life, you see, when this system fails to function properly, excess toxins and fluid will build up in the body causing pain, infection, loss of energy and various diseases.

Okay, so let's talk about the essential oils.

Diuretics
According to Battaglia, diuretic essential oils are often used in conditions where water is retained in the body. Battaglia says the following oils have diuretic properties, which means they accelerate the detoxification process by stimulating kidneys.

~Grapefruit, fennel, lemon, juniper, cypress, tangerine, orange, and mandarin. Caution, excessive use of juniper has been known to cause kidney irritation.

Increasing leucocytosis
According to Battaglia, the following oils will increase the body's ability to make white blood cells:
~Lavender, rosemary, lemon, thyme and tea tree.

Blood cleansers, alteratives, detoxifiers or depuratives
According to Battaglia, most essential oils will stimulate phagocytosis, which means the ability of the white blood cells to ingest and clean up toxins and microbes. Battaglia refers to Mills, who says that by improving the functions of the eliminatory channels in the body the tissues may be cleansed. The remedies capable of doing so are referred to as blood cleansers, alteratives  or depuratives. Battaglia lists the following oils as being alteratives, depuratives, blood cleanser or detoxifiers:
~ German and Roman Chamomile, sweet fennel, rosemary, lemon, lavender, geranium, juniper and angelica.

Stimulating lymph and tissue fluid circulation
Battaglia says essential oils such as grapefruit, juniper berry, orange, cold pressed lime, rosemary, peppermint and tangerine will stimulate the tissue and lymph fluid circulation.

Anti-fungal, antiviral and bactericidal
According to Battaglia, Jean Valnet lists these oils as being very useful:
~ Clove, niaouli, eucalyptus, thyme, lemon, cinnamon, sandalwood, lavender, peppermint and German chamomile as being very useful.

Circulatory stimulants
By stimulating the circulatory system you stimulate the flow of lymph. Battaglia says black pepper, rosemary or ginger may be used in a lymphatic massage blend.

The Essential Oils Desk Reference also lists myrtle, lemongrass and hyssop as essential oils that aid in detoxifying and stimulating the lymphatic system. The Reference Guide also lists ledum, Ledum groenlandicum, as being useful for inflamed lymph nodes. 

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. 

------------------------------------------------------------------------------------------------------------

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.

Source:
Connie and Alan Higley, (Twelfth Edition, revised 2010). Reference Guide for Essential Oils. Abundant Health

The Essential Oils Desk Reference. (Fifth edition 2011). Life Science Publishing

Salvatore Battaglia (1995). The Complete Guide to Aromatherapy. The Perfect Potion Pty Ltd

This post is linked to:
Wildcrafting Wednesday

What Do Olympic Athletes Eat to Compete at Sochi?

Source:  TeamUSA

All Olympic athletes, whether they are competing in alpine skiing, the luge, figure stating, or curling, know that the food and nutrition consumed during training and competition are key factors in helping them bring home the gold.

“Training diets are usually higher in calories, protein, vitamins, and minerals than competition diets. This is because the athlete is working harder during training, often two to three times a day at high-intensities, building both strength and power,” claims Chris Rosenbloom, PhD, RDN, who worked with athletes at the Atlanta Olympic Games and is the editor of Sports Nutrition: A Practice Manual for Professionals.  “Proper fueling during training supports the adaptations to muscles, blood, and lungs by providing key nutrients at the right time.”  

According to the US Olympic Committee Sport Performance Division, consuming a diet rich in antioxidants such as fruits, vegetables, and grains is also important to fortify the athletes’ immune system prior to traveling and competition.   Since athletes fuel their bodies and stay hydrated with foods and beverages that are familiar to them,TeamUSA also sent sports dietitians to Sochi prior to the competition.  Their job was  to assess the availability and safety of the foods that are being served to the athletes in the Olympic Village. 

So what do these athletes eat to compete? “Since Olympians come in all shapes and sizes and have different goals, they do not all have the same requirements for nutrition.  A figure skater trying to maintain a lean physique may consume 1,800 to 2,000 calories daily whereas a cross-country skier with a huge energy expenditure may consume over 4,000 calories per day,” states United States Olympic Committee Sports Dietitian, Jennifer Gibson.  “It differs from athlete to athlete, but typically they eat four to six meals per day, evenly spaced out, and no more than four hours apart.    The fiber is typically reduced in the athlete’s diet to avoid any upset stomachs or other intestinal unpleasantness, according to Rosenbloom. “No athlete wants to go into competition feeling gassy or bloated.”

Since post training recovery snacks are also important, here are Gibson’s top 5 easy, portable, and tasty snacks for athletes:

1.            Chocolate milk or soy milk + banana + water
2.            Chobani Greek yogurt+ apple + water
3.            A shake with fruit + protein + water
4.            High protein cereals like Mini Wheats or Kashi + milk or soymilk + water
5.            A chicken, turkey, or tuna sandwich + fruit + water

Be well, Joan

Follow Joan on Twitter at:  joansalgeblake

Coipaba (Copal) ~ Copaifera reticulata

Coipaba, Copaifera reticulata/langsdorfii originates in Brazil and it is part of the Caesalpiniaceae family. Coipaba is well known for its anti-inflammatory properties. "Copal" is derived from the Spanish word for incense, copelli, and any number of resinous gums or exudates from threes in Malaysia and South America are known as "Copal". According to the Essential Oils Desk Reference, the Brazilian copaiba has the most published research on its anti-inflammatory effects.

Historical Uses
According to the Essential Oils Desk Reference, the healers in the Amazon use resin for all kinds of pain and inflammatory disorders. In Peru 2-3 drops of resin is mixed with honey and used as remedy for sore throat. In the Brazilian and Peruvian herbal medicine system it is listed as and antiseptic and anti-inflammatory for the urinary tract, and it is used in the treatment of bronchitis, tetanus, and tuberculosis.

The Reference Guide states that copaiba has historically been used for stomach ulcers, tumors, incontinence, syphilis, bleeding, hemorrhages and pleurisy. According to the guide, it has been verified by modern research.

Fragrance Influences
The Reference Guide for Essential Oils states that the aroma of copaiba lifts depression and helps elevate mood as well as to help combat stress problems, nervous tension and anxiety. 

Properties
Coipaba has antiseptic, anti-inflammatory (powerful), mycolytic and antiulcer  properties according to the Essential Oils Desk Reference. The Reference Guide for Essential Oils also mentions that copaiba is a stimulant for the circulatory and the pulmonary system.

EODR states that copaiba can be used for pain relief since it is a strong anti-inflammatory and it can also be used for insect bites, arthritis, skin disorder, rheumatism, stomach distress, sore throat and urinary disorders. 
The Reference Guide for Essential Oils says that it may also help with constipation, edema, dyspepsia, flu, flatulence, bacterial infections, wounds, stiffness, colds and diarrhea.

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. 

------------------------------------------------------------------------------------------------------------

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.

Source:

Connie and Alan Higley, (Twelfth Edition, revised 2010). Reference Guide for Essential Oils. Abundant Health

The Essential Oils Desk Reference. (Fifth edition 2011). Life Science Publishing