Sweeten Up the Grill This Summer

If you love grilled veggies, wait until you toss some fruit on the barbecue.    Grilling fruit caramelizes the natural sugar, enhancing the sweetness in appetizers, salads, main dishes, and of course, desserts.  Fruit is also a sweet way to add fiber, potassium, and numerous vitamins, to your menu.  While pineapples, peaches, and nectarines are ringers for the grill, you can also grill watermelon, figs, and mangos.

When grilling fruit, follow these tips from the Fruits and Veggies, More Matters website:

• Choose fruits and veggies that are ripe, but not too soft so they will hold up well on the grill.
• Avoid direct heat or flames.
• Cut fruits into large equal pieces to keep them from falling through the grates and to ensure even cooking.
• Grill fruits and vegetables with the skin on to help maintain the shape.

Here are some easy recipes to incorporate grilled fruits throughout your meal:

Appetizer: 

Serve this Grilled Pineapple-Avocado Salsa with whole grain tortilla chips.

Salad:
This grilled Watermelon, Mint, and Feta Salad marries sweet with salty.  Serve it on a bed of greens to get some more greens and fiber in your salad.

Entrée:
If you can’t find fresh apricots for this Grilled Pork Tenderloin and Apricot Salad, substitute peaches or nectarines. These Grilled Fruit Kabobs are a perfect side if you are grilling chicken or salmon.

Dessert:
This Grilled Peaches with Honey Cream recipe uses Greek yogurt as a creamy sauce.  You can reduce the saturated fat in this Caramelized Fresh Figs with Sweet Cream recipe by also using Greek yogurt , rather than the crème fraiche, as the topping.

Fire up the grill!

Be well, Joan

Follow Joan on Twitter: @JoanSalgeBlake

Avocado Oil

Is avocado oil good for your skin? Are there any avocado oil benefits for hair? You bet! The oil is deeply moisturizing which makes it perfect for dry skin. And there are even studies that show you can use avocado oil for psoriasis, wrinkles and more. It's true! So let us get into profiling this oil.

Quick Glance at Avocado Oil

Pros:
Avocado oil is thick and heavy which makes it excellent for dry, dehydrated skin. It also absorbs very quickly and has a moderately low comedogenic rating (2 out of 5). That means it isn't very likely to cause acne. Avocado oil may also have antioxidant and anti-inflammatory benefits.

Cons:
As I said, avocado oil is very thick when first applied to your skin. So if you prefer a light oil, avocado may not be your first choice.

Precautions
There aren't many warnings for this oil. But you should still patch test before lathering it all over your skin.

Properties of Avocado Oil

Here are just a few properties of avocado oil to consider:

Name

Avocado's botanical name is Persea americana. Be sure to check for this name when buying the oil.

Color & Smell

What does avocado oil smell like? Or look like? It depends on if it is refined or not. Unrefined, cold-pressed avocado oil is dark green and has a nutty smell. Refined or food grade avocado oil is pale yellow and odorless. You can use both oils for skin care. But, bare in mind, the refined oil may not contain all the beneficial compounds that the unrefined oil has.

Texture

As I mentioned before, avocado oil is pretty thick and heavy. Of course, this is ideal for dry, chapped, and dehydrated skin. But it may be a little too thick for oily skin types. The good news is the oil does absorb pretty quickly so you can still use it.

But there's another catch. Avocado oil may cause breakouts. Its comedogenic rating is 2 out of 5, which means it has a low to moderate chance of causing acne. So you should patch test the oil thoroughly before using it.

Compounds

Avocado oil is rich in fatty acids, vitamins A, C, D, and E, and minerals.

More specifically, studies found avocado oil has: oleic acid which makes up 50% of the oil, palmitic acid (20%), linoleic acid (10%), docosadienoic acid (8%), palmitoleic acid, beta-sitosterol, beta-carotene and lecithin.

These compounds may have long technical names but they are behind the benefits of avocado oil for skin and hair.

You should also know there is no such thing as avocado essential oil. An essential oil implies the compounds in it are volatile or evaporate quickly. But oleic acid and other compounds mentioned above are non-volatile. So avocado oil is NOT an essential oil.

Avocado Oil Benefits

So you've seen the properties of avocado oil. Now it's time to check out the benefits of avocado oil!

1. Avocado oil is a great moisturizer

We've been through this before. Avocado oil is pretty thick and heavy. So it is truly perfect for moisturizing dry, damaged, chapped, sensitive and normal skin types. If you have oily skin though, you should consider a lighter carrier oil (like jojoba oil).

Avocado oil works just as well for moisturizing hair too!

2. Avocado absorbs quickly

Avocado oil may be thick but your skin will absorb it very quickly. So it doesn't stay greasy at all! And the oil can get deep into your epidermis (skin layer). That's why it's used in so many commercial creams, lotions and moisturizers (seriously check the ingredients of your favorite brands!).

The fast absorbing and penetrating properties of avocado oil help to transfer other ingredients like essential oils deep into the skin. This makes it a very effective carrier oil.

In fact, studies show your skin is more likely to absorb avocado oil faster than almond, sesame, safflower, peanut, jojoba, coconut and olive oils.

3. Avocado oil is great for wounds

Here is another great benefit of avocado oil. A 2013 study on rats has shown the oil is ideal for healing cuts, scratches, and wounds. The study showed oral or topical application of avocado oil to wounds caused them to heal several days faster than the control groups.

So don't be afraid to dab a little oil on your cuts to speed up the healing process.

4. Use avocado oil for psoriasis

Avocado oil's moisturizing and 'carrying' power can definitely help with chronic plaque psoriasis. In fact, a 2001 study showed that a vitamin B-12 cream containing avocado oil provided similar results to the commonly used treatment of psoriasis - Calcipotriol (marketed as Dovonex).

The study went further to show that the preparation with avocado oil did not have any side effects and could be used for the long-term topical treatment of psoriasis.

5. It repairs skin, stops wrinkles and more...

Avocado oil benefits are amazing! The oil really is good for you and your skin. This isn't just hearsay. The study mentioned above also noted you can use avocado oil for wrinkles, stretch marks, sunscreens, scleroderma, and even skin regeneration.

The article went further to identify the benefits of the compounds in avocado oil:

1. Oleic acid has anti-inflammatory effects.
2. Linoleic acid, beta-sitosterol and vitamin E are antioxidants.
3. Linoleic acid is also antimicrobial.
4. Unsaturated fatty acids increase collagen production and help skin to be stronger. This reduces the signs of aging and wrinkling.
5. Unsaturated fatty acids are also active in the wound healing process.
6. Mono- and poly-unsaturated fatty acids, beta-sitosterol, beta-carotene, lecithin, minerals, and vitamins all help to heal and repair skin.

You can clearly see avocado oil is an antimicrobial, anti-inflammatory, anti-wrinkle, anti-aging, and antioxidant carrier oil with moisturizing and sunscreen properties.

Maybe that's the reason why the cosmetics industry embraced this oil. You can actually find it in creams, moisturizers, tanning lotions, sunscreens, make-up, face masks, anti-cellulite lotions, soaps, shampoos and hair conditioners.

How to make avocado oil

We've just seen the properties and benefits of avocado oil. But where to get avocado oil? And can you make it?

Typically, avocado oil comes from the flesh of the avocado fruit. The flesh actually contains a lot of oil. About thirty percent! The rest is water.

The flesh is pre-dried to remove as much water as possible. Then, it's mashed, heated slightly and added to a centrifuge (or squeezed) to separate the oil from any remaining water.

The result is cold-pressed avocado oil. This is just one way to get the oil; there are many other methods but you can try this one at home!

Sometimes, the oil is further treated, de-colorized and deodorized to make refined avocado oil. The refined version is usually used in cooking though, but you can also use it on your skin.

And, of course, you can get your avocado oil from your local health store or Amazon.com. Here're a few good ones:

Shelf life of avocado oil

Avocado oil can last for more than one year. However, you should keep it cool and in the dark to prevent it from going bad. If it's gone bad, avocado oil smells fishy and painty. Basically, you'll know when it's no good!

Avocado Oil Uses

Avocado oil benefits are awesome. So what are some avocado oil uses?

Even before using avocado oil for the first time, do a patch test. Dab a little oil on the inside of your elbow or behind your ear and monitor the area for 24 hours. If you observe any redness, wash it off immediately. If there isn't any redness, then you aren't allergic to the oil and you can try any of the following uses of avocado oil.

But, if you do have acne prone skin, you should probably NOT use this oil on your face since it can cause acne.

1. For dry and mature skin: These skin types require that extra moisturizing. You can use avocado oil mixed in a 1:1 ratio with another thick oil like wheat germ oil. Both oils are heavy but deeply moisturizing and perfect for dry skin. Note though, wheat germ oil can cause acne so you can adjust the ratios if you are mildly prone to acne.


2. For oil cleansing: You can mix a half teaspoon each of castor and avocado oil for oil cleansing. Gently massage the mix on your face and wait for a few minutes. You can also add a warm cloth over your face to help get out any extra dirt and microbes out.
   Once your done, simply and gently wipe off the excess oil from your face before rinsing with cold water.
   You can also swap out castor oil with hazelnut for a lighter mix for oil cleansing.


3. As a makeup remover: A few celebrities swear by avocado oil as a great makeup remover. And, because of avocado's thick consistency, you only need a few drops to get most of your makeup off.


4. Dark circles under eyes: Here is another avocado oil use many swear by. It can help to lighten dark circles under their eyes. It also helps to moisturize the area and keep it looking healthy and happy.


5. For hair: You can definitely use avocado oil for your hair. It's amazing! And many prefer it to coconut oil which solidifies at colder temperatures and can make your hair feel tough and hard.
   You can add avocado oil to your conditioner, massage it into your hair or use it as a leave-in treatment. It's awesome!


6. Hot oil treatment: You can even use avocado oil to give your hair a wonderful hot oil treatment.
   Mix a 1:1 ratio of avocado and olive oils and remember a little goes a long way. Then massage this mix for 10-15 minutes into your hair and scalp. But if you have oily skin, you can skip massaging your scalp.
   Next, wrap your hair in a warm towel and leave it for an additional 10-15 minutes. Then, when you're done you can shampoo and condition as you would normally do.

There are many other avocado oil uses. These are just a few. Try them and enjoy the benefits of avocado oil for your skin and hair!

What's next?

Return to:
- Carrier Oils Listing
- Essential Oils Listing

List of Essential Oils

Looking for a list of essential oils? Well, you have certainly found one! My list of essential oils has about eighty of the more popular oils on the market. Check them out and let me know if I have left out any of your favorite oils.

I have also added the botanical names too. These names are important when buying essential oils.

Why? Well, say you want to buy chamomile essential oil. Did you know there are a few oils that are sold as chamomile oil? Roman chamomile, German chamomile and Moroccan chamomile (blue tansy). Each have very different properties and benefits.

So it is important to double check the botanical name when buying an essential oil to make sure you are getting what you want. And... the list of essential oils below has all the botanical names you will need. Check them out now.

List of Essential Oils

Ajowan (Trachyspermum ammi or Carum copticum)
Allspice (Pimenta officinalis or Pimenta dioica)
Angelica (Angelica archangelica)
Aniseed (Pimpinella anisum)
Basil (Ocimum basilicum)
Bay (Pimenta racemosa)
Bergamot (Citrus bergamia)
Black pepper (Piper nigrum)
Cabreuva (Myrocarpus fastigiatus)
Cajeput (Melaleuca cajuputi or Melaleuca leucadendra)
Camphor (Cinnamomum camphora)
Caraway (Carum carvi)
Cardamom (Elettaria cardamomum)
Carrot seed (Daucus carota)
Cedarwood Virginia (Juniperus virginiana)
Celery seed (Apium graveolens)
Chamomile Roman (Chamaemelum nobile)
Chamomile German (Matricaria chamomilla)
Cinnamon bark (Cinnamomum verum prev. C. zeylanicum)
Citronella (Ceylon: Cymbopogon nardus & Java: Cymbopogon winterianus)
Clary sage (Salvia sclarea)
Clove bud (Syzygium aromaticum)
Copaiba Balsam (Copaifera officinalis)
Coriander (Coriandrum sativum)
Costus root (Sassuriea costus or Saussurea lappa)
Cumin (Cuminum cyminum)
Cypress (Cupressus sempervirens)
Cypriol (Cyperus scariosus)
Eucalyptus (Eucalyptus globulus)
Evening primrose (Centhera biennis)
Fennel (sweet) (Foeniculum vulgare dulce)
Frankincense (Boswellia sacra)
Galbanum (Ferula galbaniflua or Ferula gummosa)
Geranium (Pelargonium graveolens)
Ginger (Zingiber officinale)
Grapefruit (Citrus paradisi)
Hyssop (Hyssopus officinalis)
Jasmine (Jasminum officinale)
Juniper (Juniperus communis)
Labdanum (Cistus ladanifer)
Lavandin (Lavandula hybrid)
Lavender (Lavandula officinalis)
Lemon (Citrus limon)
Lemongrass (East Indian: Cymbopogon flexuosus & West Indian: Cymbopogon citratus)
Lime (Citrus aurantifolia)
Mandarin (Citrus reticulate)
Manuka (Leptospermum)
Marjoram (Origanum majorana)
Mugwort (Artimisia alba)
Mimosa (Acacia dealbata)
Myrrh (Commiphora myrrha)
Myrtle (Myrtus communis)
Neroli (Citrus aurantium)
Nutmeg (Myristica fragrans)
Orange (Citrus sinensis)
Oregano (Origanum vulgare)
Palmarosa (Cymbopogon martinii)
Patchouli (Pogostemon cablin)
Peppermint (Mentha piperita)
Petitgrain (Petitiprain bigarde)
Pine (Pinus sylvesrtris)
Rose Absolute (Rosa damascene)
Rose Otto (Rosa –)
Rosemary (Rosmarinus officinalis)
Rosewood (Aniba rosaeodora)
Sage (Salvia officinalis)
Sandalwood (Sandalum album)
Spearmint (Mentha spicata)
Sweet Birch (Betula lenta)
Tarragon (Artimisia dracunculus)
Tea tree (Melaleuca alternifolia)
Thyme (Thymus vulgaris)
Vanilla (Vanilla planifolia)
Vetiver (Vetiveria zizanioides)
Violet leaves (Viola)
Yarrow (Achillea millefolium)
Ylang ylang (Cananga odorata)
Zanthoxylum (Zanthoxylum alatum)

Don't forget to dilute your essential oils with carrier oils before applying them onto your skin. And always do a skin patch test to make sure you aren't allergic to any of the oils.

What did you think of my list of essential oils? Am I missing any?

Carrier Oils List

If you are looking for a good carrier oils list, then you have certainly come to the right place. I've got about twenty-one of them listed out below.

These are some of the more popular oils on the market. Which ones am I missing? Leave me a comment and let me know. I'll definitely add it in.

For the aromatherapy and essential oil newbies, you should know carrier oils are really important. On their own, they moisturize, prevent wrinkles, and even help with healing cuts and wounds. They are also used to dilute essential oils so that you can safely use them on your skin or in the bath. Without carrier oils, essential oils can damage your skin really badly.

Don't believe me? Well check out my post about ways you shouldn't use essential oils. It's a real eye opener.

Each carrier oil has its own unique properties and benefits. Some are thick and very moisturizing, while others are light and fast absorbing. Some can cause you to break out and others work wonders for your skin. So you really have to patch test, monitor and experiment with carrier oils to choose the best oil for you.

I should also mention that I have only plant-based oils in my carrier oils list. The reason is that mineral oils (which are petroleum based products) - like baby oil - can form a barrier on your skin and block essential oil compounds from being absorbed into your body. And, seeing that I'm all about essential oils, I've decided to exclude those non plant-based oils.

Ok, without further ado, here is my carrier oils list:

Apricot kernel (Prunus armeniaca)
Avocado (Persea americana)
Argan (Argania spinosa)
Black currant seed (Ribes nigrum)
Borage (Borago officinalis)
Calendula (Calendula officinalis)
Carrot seed (Daucus carota)
Coconut (Cocos nucifera)
Evening primrose (Oenothera biennis)
Grapeseed (Viti vinifera)
Hazelnut (Corylus avellana)
Jojoba (Simmondsia chinensis)
Macadamia (Macadamia integrifolia)
Olive (Olea europaea)
Passion fruit (Passiflora incarnata)
Rosehip (Rosa rubiginosa)
Safflower (Carthamus tinctorius)
Sesame (Sesamum indicum)
Sunflower (Helianthus annuus)
Sweet almond (Prunus dulcis)
Wheat germ (Triticum vulgare)

I'm sure you already have a few of these at home (like olive and coconut oil). But remember, if you are trying a new carrier oil on your skin, ALWAYS do a skin patch test to see if you are sensitive or allergic to the oil. I can't stress this enough!

I've been guilty of not patch testing and had to deal with terrible breakouts for a month. So be smart and test first!

When you're done with choosing from the list of carrier oils, head over to the essential oils list to learn about the ones there.

Have fun with your oils!

Can Consuming Fortified Foods Be Too Much of a Good Thing?

If you and your kids are eating tons of fortified cereals, snack bars, and other enhanced beverages and foods, you may be consuming too much of a good thing. 

According to a new report released by the Environmental Working Group  (EWG), their researchers found that 114 cereals, such as General Mills Wheaties and Kellogg’s Krave were fortified with 30 percent of more of the adult Daily Value for vitamin A, zinc, and/or niacin, while 27 common brands of snack bars, such as Balance Bars and Marathon bars, were fortified with 50 percent or more of the adult Daily Value of at least one of these nutrients. Children typically need smaller amounts of these nutrients daily.

“Heavily fortified foods may sound like a good thing, but when it comes to children and pregnant women, excessive exposure to high nutrient levels could actually cause short or long-term health problems,” said Renee Sharp, EWG’s research director and co-author of the report.  “Manufacturers use vitamin and mineral fortification to sell their products, adding amounts in excess of what people need and more than might be prudent for young children to consume.”  Children typically have lower nutrient needs than adults.

Chronically consuming too much of certain nutrients can have ill effects in the body.  Because Vitamin A is stored in your body, excessive amounts can accumulate to toxic levels in the liver.  A high intake of vitamin A during pregnancy, particularly in the first trimester, can cause birth defects in the face and skull and damage the baby’s central nervous system.   Consuming too much niacin can cause flushing, a reddish coloring of the face, arms, and chest, and excesses amounts of zinc can cause stomach pains, nausea, and diarrhea.

The issue here is excessive amounts.  Fortified foods can be a valuable option for individuals whose diets fall short of some nutrients.  For instance someone who doesn’t drink milk, such as a strict vegetarian, may benefit with drinking a vitamin D- and calcium-fortified soy milk.  However, if your diet contains numerous servings of heavily fortified foods, it could actually be similar to taking more than one multivitamin and mineral supplement daily.

To help you avoid consuming too much of a good thing, look at all the daily sources of fortified foods in your diet to assess if you are taking in more than 100 percent of the Daily Value cumulatively.  While a serving of a fortified cereal or bar, especially a whole grain variety, daily is unlikely to be a problem for healthy individuals, you may need to reduce the amount that you are consuming and/or stop taking a supplement.  Be mindful that a child’s nutrient needs are different than adults and look to a registered dietitian nutritionist (RDN) for advice based on your diet.

Be well,

Joan

Follow Joan on Twitter:  @JoanSalgeBlake

Goodbye McDonalds, Hello Freshii? Fast Food is Getting Fresh

I attended a deliciously-rich conference recently in Cambridge, Massachusetts.  While the food was fabulous, the most scrumptious part of the conference was the content served by the speakers.   This Menus of Change summit highlighted a ground-breaking initiative developed by The Culinary Institute of America (CIA) in collaboration with the Department of Nutrition at the Harvard School of Public Health. 

Because half of all meals consumed in America today are prepared by culinary professionals, a goal of the initiative is to create a practical vision for the integration of nutrition research, public heath, environmental issues, culinary arts, and business.   In essence, the call-to-action is for foodservice establishments to serve nutritionally delicious, fresh food that is good for the consumer, environment, and the bottom line.

Does the consumer really care about this?  According to Shelley Balanko, PhD of the Hartman Group, their research suggests that the customers’ desire for healthier and sustainable foods when they visit fast food restaurants is gaining in importance.  “Consumers concerned about sustainability are looking for high quality foods, freshly made and appropriately sourced, such that the meat is humanly raised and the produce is organically grown,” claims Balanko.

Interestingly, this mirrors the National Restaurant Association’s Culinary Forecast that predicted that the top 3 restaurant trends this year will be:

1.    Locally sourced meats and seafood
2.    Locally grown produce
3.    Environmental sustainability

But can this lofty idea work in the real world of fast food and fast casual dining?  You betcha.  In fact, I interviewed the following eating establishments that are successfully doing it:

Freshii's Green Wrap

Freshii: 
Eat. Energize.  That’s the Freshii motto.  Their aim is to provide fresh and nutritious meal choices that energize people on-the-go.  Their menu emphasizes the foods you should eat more of and less of those you should avoid.  Their menu includes custom-made green wraps, salads, quinoa bowls, and fresh pressed juices, which are flavored with natural ingredients such as cilantro, lime, and spicy lemongrass sauces. Freshii’s Mission Green is to be good to the earth by eliminating excess packaging, heavy energy consumption, and greasy processed meals.  Everything you take from the restaurant is either biodegradable or easily recyclable. Click here for their menu and locations.

b.good

b.good's Kale and Quinoa Bowl

Envisioned 12 years ago by two childhood buddies, b.good’s goal was to make fast food “real.” This meant food you could feel good about because you would know what was in it, where it came from, and who made, raised and grew it.  They are committed to sourcing from local, family livestock and produce farms, and producers who they actually get to know. While the menu features beef, chicken, veggie, and turkey burgers, sandwiches and salads, b.good’s Kale and Quinoa Bowls are the most popular item on the menu.  Go figure.  Click here for their menu and locations.

Panera:

Panera's You Pick Two

Founded on the belief that quick food could be quality food, Panera is committed to using high quality ingredients without artificial additives, including added monosodium glutamate (MSG) and artificial trans fats and serving menu items that have positive impact on the food system. Nearly all of their bakery-cafes serve livestock and poultry that have been raised responsibility and without the use of antibiotics as well as raised in reduced-stress environments.  By 2016, they will be eliminating all artificial colors, sweeteners, flavors, and preservatives to improve the taste and quality of their foods.  They bake their own breads daily, including whole grain varieties, and also offer soups, salads, and sandwiches.   A best seller is the “You Pick Two” menu item whereby you can order a half serving of two menu items, such as a half sandwich and half salad.  Click here for their menu and locations.

Chipotle Mexican Grill:

Chipotle's Burrito Bowl

Their commitment is serving fresh food with integrity. That is, finding the very best sustainably raised, nutritious and tasty foods raised with respect for the animals, the environment, and the farmers.  All of the food is prepared using classic culinary techniques.  In other words, the guacamole isn’t processed through a mixer, but rather, batches are handmade by mashing avocados with freshly diced onions and lime throughout the day.  Their burrito bowl is a best seller.  Click here for their menu and locations.

Subway:

Subway's Fit Fresh

Their “Eat Fresh, Live Green” motto is their way of letting you know that they are committed to providing a variety of great tasting, better-for-you choices while continuing to make their restaurants and operations as environmentally and socially responsible as possible.  Their menu includes a 9-Grain Wheat bread that contains over 50 percent whole grains, and the chain was recently named a Fruits and Veggies More Matters Industry Champion by the Produce for Better Health Foundation for their efforts to increase fruit and vegetable education, awareness, and consumption.  Click here for their menu and locations.

An additional note:  All of the above chains are also working on lowering the sodium in their meals.  Fast food is getting fresh.

Be well, Joan

Follow Joan on Twitter:  @JoanSalgeBlake 

What are Essential Oils?

If you take a lemon and scratch its skin, you will see tiny droplets oozing out of the scratch. When you smell it, that so familiar lemony, fresh scent hits you. Well, those little droplets that hold the lemony smell make up the essential oil or essence of the lemon.

So essential oils are the concentrated collection of compounds that hold the unique smell of the source plant.

These compounds can be found in any part of the plant. The fruits, peels, seeds, flowers, leaves, bark and even roots can each or altogether contain these fragrant compounds. Of course, it makes sense to extract the compounds from the parts they are most concentrated in. That's why lavender essential oil is extracted from flowers and ginger oil comes from the root (rhizome).

Now, going back to the scratched lemon, you'll notice the droplets don't stick around for very long. That's because the aromatic compounds in essential oils are volatile. So they evaporate quickly into the air; which is why you get the smell almost immediately.

And you should know ALL PURE essential oils are plant based. So they're all natural, non-synthetic compounds. Which is probably why so many people (myself included) are moving away from the synthetic pharmaceuticals to these natural wonders.

Carrier Oils

Essential oils are super concentrated. So rubbing them onto your skin is a big no no! The best way to 'carry' or apply essential oils to your skin is to dilute them in a carrier oil.

The words are silly, I know. But, it is serious! If you don't dilute essential oils, you can end up with serious, sometimes permanent skin damage.

Carrier oils are much more stable than essential oils. They don't evaporate quickly and can even be heated. In fact, some carrier oils (like coconut oil) are used for cooking.

And they are safe to use for everyone. Chances are you're using them already. Coconut, grapeseed, jojoba, olive and sweet almond oils are actually the more popular carrier oils.

Related: 19 Commonly Used Carrier Oils

Absolutes

In your research into essential oils, you'll come across absolutes. They are very popular in the perfume industry and are similar to essential oils in that they are concentrated, aromatic compounds taken from plants. But, how they are extracted from the plants is a little different.

Usually, steam is used to 'pull' the essential oils out of the plant material (flowers, leaves, etc). But some oils are too unstable and can actually breakdown with heat (e.g. lily).

So manufacturers use solvents (like hexane and ethanol) and filtration to remove the unnecessary compounds. The result is a thick mixture of the plant's aromatic compounds.

While absolutes smell more like the source plant than essential oils and use no heat, there has been concern about the types of solvents used in the extraction process. And there are trace amounts of solvents left in the absolutes after.

So when buying absolutes, find out more information about the extraction process before paying. It's good practice to know what you're exposing your body (and family) to.

Got Milk? But What Kind?

In a quest to improve his health, Brian, a 42 year-old mechanical engineer in Watertown, switched from pouring half and half in his morning java to using sweetened almond vanilla milk.  His wife bakes her weekend morning pancakes with almond coconut milk to give the stack a distinct flavor. 

They are not the only ones branching out and trying a variety of flavored dairy and non-dairy milks.  According to Mintel research, this alternative milk category appears to be growing although nowhere near the sales of plain milk from cows.   In a recent survey that Mintel conducted, over 60 percent of the 2,000 adults interviewed stated that they consider a flavored milk a  healthy alternative to soda (which it is) and over 25 percent think that non-dairy milk offers more sophisticated flavors than flavored dairy milk.

I took a recent trip to the supermarket and was blinded by the varieties of milk available. In addition to the classics, whole, 2 percent, 1 percent, and nonfat—all referring to the fat content, or lack of it, you can now get soy, almond, coconut, coffee, and multiple combinations of milks for the picking.
Nutritionally, compared to skim milk, all of the varieties provided the same if not more vitamin D and calcium, per serving, which are two nutrients that Americans of falling short of in their diets.  Another plus is that all of these milks, except for the coconutmilk, are very low in heart unhealthy saturated fat.

Unfortunately,  these milk alternatives not only could cost as much about 50 percent more than cow’s milk but some also had less protein and more added sugars.  Protein has been the recent media nutrient darling for health benefits whereas  added sugars are the talk of the town for adding calories and little else to beverages. 

Here is a sampling of the varieties that I found and how a serving compares to skim milk.  At the end of the list are some tips to help you add some flavor to your milk for less cost, and perhaps, calories.

Dizzy, yet?

If you wanted flavored milk or nondairy beverages with less sugar, calories, and potentially less cost, try these tips:

• Add coffee, almond, chocolate, or coconut extract to plain skim milk or soy milk.  In fact, you can also buy hazelnut, maple, peppermint, and raspberry extracts.  The combinations are endless. 
• Add cocoa powder to plain milk or an  unsweetened nondairy milk for your cocoa beverage.
• Blend frozen strawberries with any plain milk or unsweetened nondairy milk beverage for natural sweetness and a boost of fiber in your drink.

Be well,  Joan

Follow Joan on Twitter:  @JoanSalgeBlake

New Proposed Advice About Fish From the FDA and EPA

Source:  FDA

The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) have drafted new advice in an attempt to encourage young children and women who are pregnant or may become pregnant, and those breastfeeding, to eat more fish.  Fish contains important nutrients for developing fetuses, infants who are breastfed, and young children but the latest analysis of fish consumption by pregnant women shows that this group is not consuming adequate amounts.  Research suggests that the intake of omega-3 fatty acids, in particular DHA, from at least 8 ounces of seafood weekly for pregnant and breastfeeding women is associated with improved infant health, such as visual and cognitive development.  

The new proposed advice is for these women and young children to eat 8 to 12 ounces (2 to 3 servings) of fish weekly from a variety of fish that are lower in mercury.   For children, the portion size will be smaller depending upon the age of the child.  Mercury occurs naturally in the environment and is also a byproduct of industrial processes and pollution.  The airborne form of mercury accumulates on the surface of streams and oceans and is transformed by the bacteria in the water into the form of methylmercury.   The fish absorb the methylmercury from the water or get it by eating the organisms that live in the water.   Methylmercury is a neurotoxin that can be harmful to the brain and nervous system if too much is consumed.

While nearly all fish contain some methylmercury, larger fish with a longer lifespan contain the highest concentration of methylmercury.   For that reason, it is recommended that the following fish be avoided or limited by women who are pregnant, breastfeeding, and by young children:

• Shark
• Tilfefish from the Gulf of Mexico
• Swordfish
• King Mackerel
• Limit white (albacore) tuna to 6 ounces weekly

The good news is that many of the most commonly eaten fish, which includes salmon, shrimp, pollock, light canned tuna, tilapia, catfish, and cod, are all lower in mercury. 

It is also recommended that you pay attention to fish advisories when eating fish that you or others have caught from streams, rivers, and lakes.  If advice isn’t available, adults should limit these sources of fish to 6 ounces a week and young children to 1 to 3 ounces a week.  They should also not eat other fish that week.

Here are some tips to getting more fish in your diet:

• Flake canned salmon over your lunch or dinner salad.
• Grill once, eat twice.  Make extra fish for dinner and enjoy the leftovers for lunch the next day.
• Order fish when dining out.
• Add light tuna to cooked pasta and veggies and toss with a light salad dressing for a quick pasta salad meal.

A final recommendation by the FDA and EPA will be finalized in the future. 

Be well, Joan

Follow Joan on Twitter:  @JoanSalgeBlake

Decade by Decade: What Men Should Eat

Source:  CDC

June kicks off National Men’s Health Month.  Whether for yourself or if the men in your life encompass your brother, uncle, son, nephew, spouse, or significant other, the nutritional needs for men change as they age.  Every decade of a man’s life comes with different nutrition and health needs, from the weight creeping up on the bathroom scale to fighting heart disease, which should have corresponding dietary changes, according to the Academy of Nutrition and Dietetics.  “Eating right at every age will help you sail through the decades feeling great,” claims registered dietitian nutritionist and Academy Spokesperson Jim White.

Here are some age-specific diet tips from the Academy and its expert registered dietitian nutritionists for all the men in your life:

20s: High Energy
“A higher metabolism and an active lifestyle can help younger men maintain a better weight, even if their diet isn’t stellar,” White says. “Eating foods like nuts, seeds and dried fruit instead of snacks like chips, soda and candy can satisfy your hunger and give a nutrient boost at the same time.”

While active guys need to be sure they're getting enough protein, there is no time like the present to choose heart-healthy, protein-rich foods.  Choose a variety of foods like seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. “Heart-healthy fatty fish like salmon, tuna and mackerel can reduce the risk of developing heart disease, too,” White says.

30s: Weight Doesn't Wait
“While your appetite may stay the same in your 30s as in your 20s, your lifestyle has likely slowed a little due to marriage, kids and jobs. So now is the time to change to a more regular eating pattern,” White says.

Eating smaller, more regular and more frequent meals throughout the day will help you keep from getting too hungry and then overeating at a meal later in the day. “Plan healthy meals and snacks for your day, whether you’re at work or at home,” White says.

40s: Feed the Heart and Bones
As men age, the risk of heart disease becomes greater, and your 40s are the time to put more focus on heart health.  “Fiber, especially soluble fiber found in peas, beans, oats, apples and citrus fruit, can help keep your heart healthy because it works like a sponge to soak up cholesterol,” says registered dietitian nutritionist and Academy Spokesperson Ximena Jimenez.

Now is also a good time to reinforce strong teeth and bones. “Calcium from low-fat or fat-free dairy, dark green leafy vegetables or tofu, and vitamin D from fortified foods like milk and cereal are two of the best nutrients for your bones and teeth,” Jimenez says.

50s: Busting Disease
As certain diseases like cancer, especially prostate cancer, become more likely in the 50s and beyond, including plenty of antioxidants in the diet, such as those found in berries and colorful vegetables, is key.

While lycopene and selenium supplements are marketed to men as tools to reduce the chance of developing prostate cancer, there is no definitive science to back up these claims. Look to the food sources instead.  Watermelon, tomatoes, and pink grapefruit are ringers for lycopene, and nuts, salmon, and tuna fish are super sources of selenium.

60s and Beyond: Maintain the Muscle
In your 60s and beyond, men start losing muscle mass, so protein is important. Replace protein foods that are higher in solid fats with choices that are lower in heart-unhealthy fats and calories or are sources of heart healthy oils, such as salmon and tuna. “Also look at beans and peas. Because of their high nutrient content, they are considered both a vegetable and a protein food,” White says.

Click here for men-approved meal ideas that are made for the grill.

Be well, Joan

Follow Joan on Twitter at:  @JoanSalgeBlake