Study: Kids’ Backpack Lunches Flunk the Nutrition Test

School lunch is back in the news again but for a different reason.  While the recent hoopla about whether or not kids are eating and enjoying the new healthy school lunches being served in the cafeteria (recent research suggests they are), a new study conducted in Massachusetts investigated the quality of the lunches being packed from home. 

The results of this study showed that the majority of the lunches packed from home flunked when it came to providing a nutritionally balanced meal according to the criteria set forth by the National School Lunch Program (NSLP).  The NSLP requires that the school lunches contain servings from all the five food groups (fruit, vegetables, grains, protein, and milk).   The standards are in place to ensure that children have access to a healthy lunch.

In this study published in the Journal of the Academy of Nutrition and Dietetics, researchers at Tufts University analyzed the lunch components of over 600 third and fourth graders in six Eastern Massachusetts public school districts.  The results showed that none of the lunches packed from home contained servings from all the food groups.   In fact, only 27 percent of the lunches contained 3 or more food groups.  The typical lunch carried to school by the kids contained a sandwich, snack food such as chips, and water. 

While water was the most common beverage at lunch, sugar-sweetened beverages were a very close second.  Calcium-rich milk was MIA in the majority of the lunches, which is unfortunate as many children are falling short of their daily calcium needs.  According to Kristie Hubbard, Ph.D, RD, and lead author of the study, “it appears that parents are facing some challenges when packing lunch.  More education is needed to help them plan and pack a healthy lunch that kids will eat.”

The results of this study do not surprise Wesley Delbridge, RD, Director of the Food and Nutrition Department at Chandler Unified School District in Arizona, and an Academy of Nutrition and Dietetics (AND) spokesperson.  “This study involved educated parents who care about their elementary school-age children, but still at their best, are not coming close, nutritionally, to what is being served in the NSLP.  The parents appear to be packing a lunch that is what the kids like, or being marketed to, but is not as nutritious as the school lunch that is being served.”

If you are stuck on ideas on what to pack for a healthy lunch that kids will eat, try these recipes from AND.  You may need to add a piece of fruit, such as a clementine or grapes and handful of baby carrots along with some money for milk, but these easy-to-make lunches could help start off the school year on a healthier note:

Pesto Chicken Salad Pitas

California Chicken Wrap

Tuna-Apple Sandwich

Don’t forget the cold pack to keep the lunch in the lunchbox safe until it’s eaten.

Be well, Joan

Follow Joan on Twitter at:  @JoanSalgeBlake

5 Easy-to-Make Frozen Pops for Under 125 Calories

When it’s too hot to be in the kitchen, you need to get into the freezer.  There isn’t a healthier way to cool down in the hot weather than by enjoying seasonal fruit frozen pops.

Here are five winners that take minutes to make: 

1. These Lemon Blueberry Twist Pops are healthier than you think.  According to the latest research, freezing blueberries may actually improve the availability of their anthocyanin content.  Anthocyanins are a group of antioxidant compounds in the skin of the berries that give them a blue color.  When the blueberries are frozen, the antioxidants leech out from the skin making them more available to be used by your body.

2. Raspberries are a fiber powerhouse.  If fresh berries are not available, use the affordable frozen variety for this refreshing Raspberry Mint Pop.   Each pop provides just shy of a ½ cup of raspberries and 3.5 grams of fiber, which is over 10 percent of many adults’ daily needs.

3. When you combine lycopene-rich watermelon with pomegranate juice you will end up with sweet Watermelon Pomegranate Pops as a way to enjoy this powerful, cancer-fighting phytochemical.      

Pomegranate juice is also a ringer for potassium, which can help lower high blood pressure.  

4. If you enjoy protein-rich Greek yogurt, you will enjoy it even more when it is frozen.  These Blackberry Lemon Greek Yogurt Pops are a zesty, creamy pop that you can even eat for breakfast.

5. My favorite frozen pop is my own recipe.  Puree a cup of frozen strawberries in a blender and combine in a bowl with two 4-ounce containers of a light chocolate yogurt.   Spoon the mixture into four frozen pop containers and freeze for a few hours.  Presto:  Chocolate Strawberry Frozen Yogurt Pops.   The strawberries are a great source of vitamin C, and the chocolate is, well, chocolate.  Need I say anything else?

Be well, Joan

Follow Joan on Twitter at:  @JoanSalgeBlake

Orange Essential Oil Benefits and Properties

I absolutely love oranges. I have about five trees in my back yard. They're sweet, citrusy and wonderful.

The essential oil smells just like the fruit! And it's loaded with limonene which has wonderful health benefits. So let's get into orange essential oil.

Properties of Orange Essential Oil

Name

There are so many types of oranges. The one used to make orange essential oil has the Latin name - Citrus sinensis. And it is sometimes called wild orange or sweet orange oil (not to be confused with bitter orange oil). So be sure to look out for these names when shopping.

Color & Scent

I guess it's obvious. It smells citrusy and sweet. The color is usually yellow to orange.

Compounds

Most essential oils are made by steam distilling. But orange oil – like most of the citrus oils – is either made by pressing or centrifuging (spinning) the orange peels. No heating is involved. That's why they call it a cold-pressed oil.

Limonene is the star ingredient of orange essential oil. It makes up about 95% of the oil. You'll also find trace amounts of myrcene (3%), alpha-pinene (1%), linalool (1%), and sabinene.

Benefits of Orange Essential Oil

1. It helps with anxiety

A 2012 article in the Journal of Alternative and Complementary Medicine looked at the anti-anxiety properties of orange oil on 40 healthy guys. The guys were exposed to the smell of 2.5, 5 and 10 drops of the oil. Just the smell! And the results showed orange oil made them feel less tense and anxious.

Personally, I suffer from really bad anxiety. And orange oil really helps me!

2. It kills bacteria and fungi

There are a few studies showing orange oil is pretty good at killing bacteria and fungi. It isn't as potent as tea tree essential oil. But it definitely gets the job done.

A 2013 study published in the International Journal of Biotechnology tested orange oil on seven bacteria and two fungi species. The results clearly proved orange's antibacterial and antifungal properties.

3. Orange oil kills bugs too

Flies are gross and annoying. And orange essential oil can help get rid of them! A 2009 study published in Molecules (Journal) showed that of 12 essential oils tested (including eucalyptus oil), orange was the most powerful. The study actually recommends using orange oil as a natural insecticide against houseflies.

There are other studies that show orange oil can kill cockroaches, mosquitoes, termites and even mealbugs (white bugs that affect plants).

4. It is antioxidant

The oil is antioxidant even at very low concentrations. That is according to a 2010 article published in the Food and Chemical Toxicology. The article also showed orange essential oil had free radical scavenging properties.

Orange oil also has other benefits too. It's anti-inflammatory and antiseptic. And because of these properties, orange oil is really good to dry, acne prone skin.

Uses of Orange Essential Oil

Remember limonene makes up about 95% of orange oil? Well, limonene may irritate sensitive skin slightly. So always (always, always!) do a patch test before using orange oil for the first time. Check out this post for details on how to do your own skin patch test.

Make sure to dilute orange oil before putting it on your skin. You can use the ratios given for the patch test. That is, 1-2 drops of essential oil per 100 drops (1 teaspoon) of carrier oil.

Always check with your doctor if you’re pregnant or breastfeeding before using orange essential oil. Although it is considered a safe oil, you should still get the all clear.

Photo Credits:

Photo #1: Copyright: nk2549 | 123RF Stock Photo

Photo #2: Copyright: amasterpics123 | 123RF Stock Photo

The Truth About School Lunch

When Mellissa Honeywood took the job as the Director of Food and Nutrition Services for the Cambridge Public Schools, she took the chicken nuggets off the menu and added garlic chicken served with whole grain pasta in order to meet the new nutrition standards for school lunches.  To date, not one student has complained.  The students are too busy chowing down on whole grain pizza with low fat cheese and assembling their personalized salads from one of the seven salad bars in the school district cafeterias.  As a chef and registered dietitian nutritionist, Mellissa is adamant about providing healthy, tasty school lunches that kids will eat.  About half of the students in Cambridge are eligible for free or reduced school lunches.

It appears that her success story is not unique.   A new study published today in the journal Childhood Obesity shows that 70 percent of elementary school leaders (mostly food service directors and principals) nationwide reported that students generally like the healthier school lunches, which include meals with more fruits, vegetables, and whole grains.

 An accompanying research brief from the Robert Wood Johnson Foundation (RWJF) shows that while approximately 50 percent of public elementary schools administers agreed that students complained about the healthier school lunch changes at first, the majority reported that only a few students are whining.   More importantly, the majority of middle and high school students --a tough nut to crack -- currently like the meals.  These are the first national studies to examine students’ reaction to the healthier meals.

Source:  RWJF

“The updated meals standards are resulting in healthier meals for tens of millions of kids,” said Lindsey Turner, lead author of the first study, and co-investigator for Bridging the Gap, a research program of the RWJF, which funded the study.  “Our studies show that kids are okay with these changes, and that there have not been widespread challenges with kids not buying or eating the meals.”

The moral of the story is that while our kids may have complained about the healthier food choices initially,  they got over it.  What else is new?  Children also complain about powering off their electronics and being forced to go outside and play. Guess what?  They will get over it.  We are wiser than they are……at the moment.

Be well, Joan

Follow Joan on Twitter:  @JoanSalgeBlake

FDA Warning: Avoid Pure Caffeine Powder

The FDA is warning consumers to avoid powdered pure caffeine, particularly, the variety being sold in bulk bags over the Internet.  These products are essentially 100 percent caffeine.  One teaspoon of pure caffeine is roughly equivalent to the amount in 25 cups of coffee. The FDA is aware of at least one death of a teenager, thus far, who had used these products.

According to the FDA, pure caffeine is a powerful stimulant and very small amounts may cause accidental overdose.  Symptoms of caffeine overdose can include rapid or dangerously erratic heartbeat, seizures and death. Vomiting, diarrhea, stupor, and disorientation are also symptoms of caffeine toxicity. These symptoms are likely to be much more severe than those resulting from drinking too much coffee, tea, or other caffeinated beverages.  Unfortunately, teenagers and young adults may seek out these products.  Individuals with heart conditions should clearly avoid them.

The FDA wants to know about adverse events associated with powdered pure caffeine and other highly caffeinated products. You can report any adverse reactions to the FDA:

•    By phone at 240-402-2405
•    By email at CAERS@cfsan.fda.gov

Be well, Joan

Follow Joan on Twitter: @JoanSalgeBlake

How to Do Your Own Skin Patch Test

I must admit I was a terrible test-before-you-buy purchaser. I wasn't good at testing-before-you-lather-all-over-your-face either.

That's why my friends would always ask me why my face was so red all the time.

It hadn't even occurred to me that my best-of-the-best, great-for-sensitive-skin moisturizer was causing me to be red. Without it, everything was peachy. With it, I was ruby red!

Eventually – as in years later – I figured it out.

From then on, DIY patch testing on my skin became part of my routine before buying or using a new product. The test helped me figure out what my skin was sensitive to (or not sensitive to).

The same applies to essential oils. All the experts will tell you patch testing is a MUST, even if you don't have sensitive skin.

So safety first! I mean you don't want to be red everywhere or have breakouts. Not to mention, if you accidentally scratch a few bumps. Eek!

Patch Test Guide

The steps for the patch test apply to all your new products. Creams, makeup, everything! But since this is all about essential oils, I'll focus on carrier and essential oils only.

Related: List of 19 Carrier Oils and 80 Essential Oils to Try

Carrier Oils Patch Test

What you'll need:

• 1 cotton bud (or cotton ball)
• 1 drop of carrier oil

Step #1
Wash the area you're going to test. The inside of your elbow or wrist is usually a good place. Some people also try behind the ear.

Step #2:
Dip the cotton bud in the carrier oil and rub it in one spot (like a 1 inch area). The area or patch should be large enough for you to see any redness or irritation.

Step #3:
Monitor the area for 12 to 24 hours. You shouldn't really wash the area during the patch test unless you notice changes in your skin. You can cover the area with a bandage if you want.

Results

1. If there is no difference in your skin, you're all good! And you can use the carrier oil freely.


2. If you feel sick in any way – nauseous, dizzy, or have headaches – wash the area immediately. You could re-do the patch test the next day. If the symptoms persist, then you may be sensitive or allergic to the carrier oil.


3. If you see any changes in your skin, wash the area immediately and avoid using the carrier oil. If your skin gets red, irritated, itchy, flaky, or painful or has bumps and rashes, then you may be sensitive or allergic to the carrier oil.
   
   If you have severe reactions like hives, contact dermatitis and Quincke's edema, then contact your doctor.

How to do a skin patch test

Essential Oils Patch Test

What you'll need:

• 1 cotton bud
• 1 teaspoon of carrier oil (that you're not allergic to)
• 1 drop of essential oil

Step #1:
Like the patch test for carrier oils, wash the area you're going to test.

Step #2:
Add the drop of essential oil to the teaspoon of carrier oil. Mix well. This mix represents a 1% concentration.

Step #3:
Just like before, dip the cotton bud in the mixture and rub it in one spot (like a 1 inch area).

Step #4:
Monitor the area for 12 to 24 hours. And you shouldn't wash the area during the test unless you see changes in your skin.

Results
The patch test results for carrier oils also apply here.

While a 1% concentration is mild, you could consider repeating the patch test for stronger concentrations.

However, I don't recommend going higher than 5% – that is 5 drops to 1 teaspoon of carrier oil.

More Patch Test Rules

• Some essential oils have compounds in them that are phototoxic. That means if they are exposed to sunlight, they can react and burn or damage your skin. Grapefruit essential oil is phototoxic. And so too is bergapten, found in bergamot oil.
  
  If you are testing an essential oil that is known to be phototoxic, you should cover your patch area with a thick bandage and avoid direct sunlight.


• Carrier and essential oils break down over time. So you can be sensitive or allergic to the broken down compounds in your older oils.

Ajowan Essential Oil

Ajowan (or ajwain) seeds have excellent health benefits like settling an upset stomach. But what is ajowan essential oil good for? Find out right here. Learn about the properties, uses and benefits of ajowan essential oil.

Quick Glance of Ajowan Essential Oil
Pros: Ajowan oil is anti-inflammatory, antioxidant, and antimicrobial.
Cons: Ajowan oil may stimulate appetite, so it isn't the best oil to use while dieting.
Precautions: You should always check with your doctor before using ajowan oil.

Properties of Ajowan Essential Oil

Here are a few properties of ajowan essential oil for you to consider.

Name

You will realize ajowan actually has multiple botanical names. It's special like that I guess. The botanical names are: Trachyspermum ammi; Carum copticum and Trachyspermum copticum.

In addition to the many botanical names, ajowan has many common names too. Ajwain, carom and bishop's weed are all synonymous with ajowan. So you should check these names before buying the essential oil.

Color & Scent

Ajowan essential oil typically has a light orange to reddish color and a peppery, thyme scent.

Compounds

There are several compounds in ajowan essential oil. The main ones include: thymol, gamma-terpinene, p-cymene, and beta-pinene.

You can also find alpha-pinene, alpha-thujene, beta-myrcene, carvacrol, limonene, and terpinene-4-ol in ajowan oil.

Benefits of Ajowan Essential Oil

The compounds in ajowan oil are responsible for amazing health, skin and beauty benefits. Here are just a few benefits of ajowan essential oil.

1. Ajowan oil is antioxidant

Antioxidants are powerful agents that neutralize free radicals. And free radicals are terrible compounds that can damage your skin, cause wrinkles, and even cancer. Luckily, ajowan essential oil has strong antioxidant properties. And there are many studies that prove these benefits.

One 2014 study actually used two different methods for measuring ajowan's antioxidant effects to ensure accuracy and reliability. The results showed ajowan had very potent antioxidant and free radical scavenging activities, similar to those of Vitamin C and gallic acid.

What's more, researchers identified thymol as the compound responsible for these antioxidant benefits of ajowan oil.

2. Ajowan is anti-inflammatory

Another 2014 study demonstrated ajowan's anti-inflammatory benefits. The study tested the essential oil on white blood cells and measured the release of nitric oxide, a common inflammatory indicator. The results showed the oil was able to significantly reduce the release of nitric oxide, thus making it a strong anti-inflammatory agent.

Again, thymol was the key compound causing this benefit. But other compounds like gamma-terpinene, beta-pinene, and p-cymene also showed noteworthy anti-inflammatory effects.

3. Ajowan can help you breathe better

Ajowan oil is a bronchodilator, meaning it can relax your air passages and allow more oxygen to get into your lungs. That is according to a 1998 study which tested the oil on guinea pigs. The results found ajowan oil had significant relaxant and bronchodilator effects and thymol was not the cause. Researchers speculate alpha-pinene was the compound responsible for these benefits.

Nonetheless, you can use ajowan oil to ease your stuffy nose, sinus congestion, colds, coughs, and other respiratory problems.

4. Ajowan essential oil is antibacterial

A 2011 study tested ajowan's effects on fifteen common bacteria. And the results showed the oil was able to inhibit and kill all fifteen species.

Not surprisingly, the researchers found thymol to be ajowan's main antibacterial compound. But they also noted alpha- and beta-pinene added to the oil's effects.

5. Ajowan is antifungal

There are several studies proving ajowan essential oil is very toxic to a wide range of fungi. And you only need a little to get rid of molds, yeasts, and other fungi. Again, thymol and beta-pinene are the main antifungal components.

6. Ajowan kills insects

There is tremendous evidence proving this benefit of ajowan essential oil.

A 2012 study showed ajowan oil, at really, really low concentrations, killed the larvae of Aedes aegypti mosquitoes being tested. And you should know this is the mosquito that transmits viruses that cause dengue fever and yellow fever.

Two days after adding ajowan to the larvae infested water, the oil could still be found in it. So ajowan not only killed the larvae, it also prevented more from hatching.

Another study published in 2009 tested the insecticidal properties of 26 essential oils (including caraway and geranium) on Japanese termites. Ajowan showed really good results. A little oil was able to kill all termites in under two days.

And finally, a 2012 study showed ajowan's potency on cockroaches.

You could probably guess which compound caused these benefits. Yep! It's thymol!

Summary
Here's a quick summary of all the ajowan essential oil benefits we've seen:

Uses of Ajowan Essential Oil

You've seen the properties and benefits of ajowan essential oil. Now let's get into the uses of ajowan oil.

Inhaling

Add a few drops of ajowan essential oil to your diffuser to clear up your sinuses, and ease your coughs.

You can also blend ajowan with other spicy essential oils like sage and thyme.

Massaging

Before using this oil on your skin, you absolutely must do a skin patch test. This is important to see if you may be allergic to ajowan oil. If you do not see any redness after the patch test, then you can dilute the essential oil with a carrier before applying it on your skin.

A good mix is adding 2-3 drops of ajowan oil with any carrier oil like coconut or jojoba oil.

More Precautions

Ajowan essential oil is known to stimulate appetite. So before mindful of this, especially if you are on a diet. Also, like with all essential oils, check with your doctor before using ajowan oil especially if you are pregnant, breastfeeding or planning to use it on young children.

Get Ajowan Essential Oil:

What's next?

Return to:
- Essential Oils Listing
- Carrier Oils Listing

Say Cheese!

I’ll admit it.  I love cheese.  I eat it almost daily and serve it whenever I have friends over.    It appears I am not alone in my love affair of cheese.

According to the Center for Science in the Public Interest (CSPI), our consumption of cheese has skyrocketed from consuming about 8 pounds to over 20 pounds per person annually.

While cheese is a good source of calcium, it is also the No. 1 source of heart-unhealthy, saturated fat in the diets of Americans.  To put this in perspective, a person who is consuming 2,000 calories daily should keep their saturated fat intake to less than 22 grams each day.  A few ounces of cheese daily could really put a deep dent in your daily allotment:

So is there a way to enjoy cheese and love you heart at the same time?  Yes.  In fact there are two ways:  1) use a cheese plane to slice hard cheese thinly so that you keep to an ounce, and 2) buy the light or reduced fat varieties of cheese, which are surprisingly very good.  

When I use cheese as an appetizer, I always serve it with vegetables.  This way, you will become full on the veggies before you can over-consume the cheese.  Here are some of my favorite recipes and ideas: 

These Stuffed Portobello Caps are stuffed mostly with tomatoes with only a small amount of part-skim mozzarella cheese for a cheesy flavor. 

These cottage cheese stuffed Cucumber Bites are perfect for a crowd and are easy to make.

Sandwich a thin slice of part-skim mozzarella cheese and a basil leaf between two slices of a fresh, locally grown tomato.  Top the stack with a drizzle of a high quality balsamic vinegar.

Use a thin slice of a reduced-fat Swiss cheese to wrap chilled grilled veggies, bruschetta, or some tomato jam.

Enjoy!

Be well, Joan

Follow Joan on Twitter: @JoanSalgeBlake

Peppermint Essential Oil

Peppermint essential oil is definitely one of my favorites. I use it whenever I feel upset or whenever I need to concentrate. And these are just a few of its benefits. So let's see all the peppermint essential oil uses, benefits, and properties below.

Properties of Peppermint Essential Oil

Like all essential oils, you should have some idea about the color, smell and other properties of peppermint essential oil.

Name

The botanical name for peppermint is Mentha piperita.

There are also a few mint essential oils on the market. You can easily find spearmint (Mentha spicata) and bergamot mint (Mentha citrata) essential oils for sale.

So do a quick check for the botanical name on the bottle before buying peppermint oil.

Color & Scent

This essential oil has a colorless to a very light yellow color. And I think you already know what peppermint oil smells like. It's fresh, crisp and minty!

Compounds

Peppermint essential oil contains menthol, which makes up about 50% of the oil, menthone (about 15-30%), menthyl acetate, menthofuran, 1,8 cineole (or eucalyptol), neomenthol, z-caryophyllene and germacrene-D.

There may also be traces of alpha-pinene, beta-pinene, limonene, pulegone, sabinene and isomenthyl acetate.

These compounds (especially menthol) are responsible for all the amazing peppermint essential oil benefits, which we're going to get into now.

Peppermint Essential Oil Benefits

Here's a few benefits of peppermint oil.

1. It relieves headaches

You can definitely use peppermint essential oil for headaches and migraines. And there've been a few studies that agree.

In a 1994 study, researchers looked at the effects of peppermint essential oil for headaches. They asked 32 healthy men with tension headaches to apply one of four test variations of peppermint, eucalyptus, and ethanol mixtures to their foreheads and temples.

The results showed that the 10% mix of peppermint essential oil and ethanol significantly relieved their headaches. And the researchers went on to suggest the oil cooled and relaxed the temporal muscles (or the muscles on the side of your face from your temples to your jaw), thereby relieving the headaches of the participants.

So you see? You can use peppermint essential oil for headaches, migraines, and general pain. It'll cool you down and calm your stressed muscles.

2. It is good for concentration and mood

The same study (mentioned above) also proved peppermint was great for improving concentration. So you can try this little mixture when you're studying!

The peppermint-ethanol mix also made participants feel LESS excited, anxious, sensitive, irritated, annoyed and depressed. Now that's a mood booster!

3. It helps memory

A 2008 study also showed peppermint oil caused significant improvement in the particpants' overall quality and accuracy of memory.

Way to go peppermint!

4. It protects against cancer

There's new research suggesting peppermint and its essential oil can be used to help fight cancer.

One 2006 study published in Mutagenesis (Journal) explored this in mice. The study found peppermint essential oil reduced the number of tumors. Peppermint also protected cells from radiation and prevented them from mutating in any way.

So the study basically showed peppermint oil was anti-tumor, chemoprotective, anti-mutagenic, and antioxidant. It's that awesome!

5. It's anti-inflammatory

Here's another peppermint essential oil benefit: it is anti-inflammatory. And there are many studies that clearly explain how and why. The oil shows good effects for both acute and chronic inflammation. This means it can clear up redness and inflammation immediately AND over an extended time.

And the anti-inflammatory properties are the reason why peppermint oil is used in coughs, colds and flu products and medicines. It cools you down, calms your insides and reduces internal swelling.

6. It kills bacteria

There are a lot of recent studies (at least twenty!) that prove peppermint oil kills bacteria.

And one study published in the Journal of Antimicrobial Chemotherapy went a step further. It showed peppermint oil at 0.5% to 2% concentrations were enough to kill resistant bacteria and stop them from multiplying. That concentration equates to about one or two drops per teaspoon of carrier oil or water or alcohol. It's potent stuff!

Menthol and menthone were found to be the main bacteria-killing compounds in peppermint oil.

7. Peppermint essential oil is antiviral

You can find studies from as far back as the sixties that prove peppermint kills viruses.

A recent one was done on the herpes simplex virus. The study showed that just a trace of peppermint (like 2 drop to 5 litres of carrier) was able to kill off a lot of the virus. That's why the study recommended peppermint oil for recurring herpes infections.

8. It's also anti-fungal

This shouldn't come as a surprise - peppermint oil works on fungi and mold too! And a 2003 research paper actually proved the vapor of peppermint oil killed fungi. So one whiff and fungi will die!

The main anti-fungal ingredient was found to be menthol.

Another study published in 2012 also showed just a little bit of oil is enough to kill a wide range of fungi. The researchers went on to suggest using peppermint for treating fungal infections.

9. It's insecticidal

Here's the final peppermint essential oil benefit. It kills bugs including the mosquitoes that cause dengue and yellow fever.

Now dengue fever is nasty business! I've had it. It wasn't pleasant at all. It left me really weak. And, with dengue fever, you don't really build up resistance against the virus. It can hit you like a ton of bricks every time you're re-infected.

It's not easy to counteract dengue fever. There aren't any specific antiviral treatments. The best way to prevent it is to deal with what spreads it: the Aedes aegypti mosquito.

Here is where peppermint essential oil comes in. Peppermint oil is a great mosquito repellant. A 2011 study published in the Asian Pacific Journal of Tropical Biomedicine clearly proved this. The researchers added 0.1mL of the oil to participants' skin and exposed them to adult female Aedes aegypti mosquitoes. The participants did not get bitten for 150 minutes. That means the oil completely repelled mosquitoes for two and a half hours!

This makes peppermint oil perfect to use in place of commercial insect repellent that contain harmful chemicals.

Now, peppermint oil isn't just good for repellent purposes. It also kills mosquito larvae. So you can control the mosquito population and stop them from infecting you with just one simple essential oil!

Peppermint Essential Oil Uses

More Precautions

Essential oils are no joke. So take the necessary precautions when using peppermint oil. For instance, don't ingest undiluted peppermint essential oil and keep it out of the reach of kids and pets.

There is one reported case where a woman ingested large quantities of peppermint oil in a suicide attempt. She went into a coma. But after medical intervention, she was stabilized within 8 hours and became conscious by 24 hours.

The report shows that while peppermint oil has little side effects; it can be dangerous when too much is ingested.

And, like with all essential oils, always check with your doctor before using this oil especially if you are pregnant or breastfeeding.

Get Peppermint Essential Oil:

What's next?

Return to:
- Essential Oils Listing
- Carrier Oils Listing

Gardening to Beat Cancer

Source:  AICR

To fight cancer, the American Cancer Society recommends that you eat at least 2 ½ cup of fruits and vegetables daily.   But could there be an added advantage if you grew them yourself?

Maybe.  A current study, Harvest for Health, is teaming 100 breast cancer survivors with gardeners to measure how gardening affects the survivors’ diet and exercise behaviors as well as their quality of life.  The gardeners are providing advice, expertise, and suggestions to the survivors twice a month for a year.   The study is funded in part by the American Institute for Cancer Research (AICR).

Harvest for Health builds on a smaller study that was conducted at the University of Alabama at Birmingham, which paired 12 cancer survivors with a volunteer master gardener.   A master gardener must meet certification criteria that require a minimum of 60 hours of combined instruction and community service.  After the initial garden was designed and planted, the master gardeners made bimonthly visits to the survivors’ homes and communicated between visits via email and telephone.  In this one year study, the majority of survivors not only ate more fruits and veggies than they typically had prior to the gardening project, but there also was an observed improvement in the strength, agility, and endurance in 90 percent of the survivors.

Diana Dyer, a registered dietitian and cancer survivor herself, was quoted in a recent AICR newsletter, stating that “this study is important because gardening as a therapy is accessible to all people with a cancer diagnosis, from the point of diagnosis forward, at a low cost, low risk, and potential for multiple, large, and long-lasting benefits.”

Cancer aside, gardening is an excellent way to stay active throughout the summer and grow affordable produce.   It is not too late in the season to grow vegetables such as beans, beets, carrots, swiss chard, cucumbers, peas, and spinach. Look to AICR for guidance on how to start a garden with their Seed to Plate program.

Be well, Joan

Follow Joan on Twitter:  @JoanSalgeBlake

Drink Up to Cool Down in the Heat

With the sweltering heat, comes the need to remember to drink up to cool down.  “With warmer temperatures and increased outdoor activities of a typical summer, it is important that everyone make sure their bodies are getting the fluids they need to stay healthy and avoid dehydration,” says registered dietitian nutritionist and Academy of Nutrition and Dietetics Spokesperson Kelly Pritchett.

Why do you need to drink more in the hot weather? 

The water in your blood is like the coolant that runs through a car’s engine block. They both absorb, carry, and ultimately release heat in order to keep a running machine (including your body) from overheating.  In a car, the coolant absorbs the heat from a running engine and carries it to the radiator for release.  In your body, the water in your circulating blood absorbs the heat from your internal core—the center of your body, where your most important organs are located—and carries it to the skin for release. 

Water works so well as a coolant in your body because it has a unique ability to absorb and release a tremendous amount of heat.  When it’s hot outside, the enormous amount of internal body heat that is generated often overwhelms the heat-absorbing capacity of your body’s water. The increasing heat breaks apart the molecules of water on your skin, transforming them from a liquid (sweat) to a vapor.  The evaporation of sweat from your skin releases the heat and cools you down, enabling you to maintain a safe body temperature.  

Because of this, it’s important to stay hydrated during the hot weather.   Here are some tips to increase your intake of water from both foods and beverages to keep you hydrated in the heat:

• Keep a pitcher of water with sliced cucumbers, limes, or lemons in the refrigerator for a refreshing glass of ice water.  Adding flavor to the water will motivate you to drink adequate amounts.
• Freeze washed red grapes in a large plastic bowl.  Munch on a handful for a juicy way to cool down.
• Make a smoothie with yogurt, frozen berries, and a splash of milk as part of your dinner.
• Take a filled water bottle with you when you are out in the hot sun.

Stay cool,

Joan

Follow Joan on Twitter:  @JoanSalgeBlake

Tea Tree Essential Oil

Tea tree essential oil is incredibly popular. But what is tea tree oil good for? A lot actually! The oil is well studied and has many proven benefits. See these benefits of tea tree oil for acne, skin, hair and more.

Quick Glance at Tea Tree Oil

Pros: Tea tree essential oil is anticancer, anti-inflammatory, antimicrobial and insecticidal. That makes it perfect for skin, acne, pimples, hair, lice and more.

Cons: Tea tree oil is toxic if accidentally ingested. And, if you use it on your pets, it can cause depression, weakness and muscle tremors.

Precautions: Always check with your doctor before using tea tree oil especially if you are pregnant or breastfeeding.

Tea Tree Oil Properties

Here are a few properties of tea tree essential oil.

Name:

The botanical name for tea tree is Melaleuca alternifolia.

It's really important to verify this name before buying tea tree essential oil since you might see Melaleuca oil or tea oil for sale. You should know they are not the same as tea tree.

Melaleuca oil could be from tea tree, cajeput (Melaleuca cajuputi) or niaouli (Melaleuca quinquenervia) or some combination of the three. And tea oil is from the Camellia sinensis or Camellia oleifera plants (which are used for cooking).

That's why it's so important to verify the botanical name of the oil you're buying. You have to make sure you're getting exactly what you want.

Color & Scent:

Tea tree oil has a colorless to pale yellow color. And it smells a little like camphor.

Compounds:

Over 60 compounds have been identified in tea tree essential oil. They include: terpinen-4-ol (which makes up roughly 40% of the oil, gamma-terpinene (20%), alpha-terpinene (10%), 1,8-cineole, also known as eucalyptol (7%), alpha-terpineol (5%), alpha-pinene (4%), p-Cymene (4%), sabinene (2%), limonene (1%), ledene (or viridoflorene, 1%), aromadendrene (1%), and delta-cadinene (1%).

It is clear tea tree oil is loaded with terpenes and these give the oil some incredible benefits for skin, hair and more.

Tea Tree Oil Benefits

Here are just some of the many benefits of tea tree oil.

1. Tea tree oil may be anti-cancer

Tea tree oil has proven benefits against cancer and tumor cells.

One 2004 study clearly demonstrated these benefits. It tested tea tree oil on human melanoma cells. Now, melanoma is a type of skin cancer that can get very resistant to conventional cancer treatments and drugs. So the study tested both normal and drug resistant melanoma cells.

The results were amazing! They showed that tea tree oil with concentrations as low as 0.02 to 0.03% actually killed the cancer cells. And it was more effective on the drug resistant cells!

But remember this is an in vitro study and not a clinical trial. So while tea tree oil has amazing benefits for cancer cells in the lab, your body may react differently and more clinical work is needed to definitively say tea tree can help fight cancer.

You should note though, the study identified terpinen-4-ol as the main compound responsible for these effects.

2. It is antimicrobial

Tea tree oil exhibits broad-spectrum antimicrobial activity. That means the oil fights off bacteria, viruses, fungi and protozoa.

This great article (2006) lists several studies and further evidence proving the oil's antimicrobial nature.

The article showed tea tree oil was bactericidal and bacteriostatic even at very low concentrations. This means you only need a little tea tree to kill bacteria and stop them from multiplying. Even the vapors of the oil are strong enough to inhibit bacteria. It's that powerful!

Tea tree oil also fights yeasts, dermatophytes and other fungi. And it stops them from creating and releasing spores. So it can kill and control any unwanted fungi and mould you have. Oh and the vapors work on them too!

Terpinen-4-ol, alpha-terpineol and 1,8-cineole are the main compounds responsible for the antimicrobial nature of tea tree oil. But there are other compounds like alpha-pinene that contribute too. So the oil has several active ingredients fighting off microbes. This makes it harder for bacteria and viruses to become resistant to tea tree.

These tea tree oil benefits are just awesome!

3. Tea tree oil is great in soap

Since it is a broad-spectrum antimicrobial oil, you can use tea tree oil in soaps and hand washes.

In fact, a 2004 study showed mixtures containing 5% tea tree oil were much better to use than regular soft soap in keeping hands clean and hygienic in a hospital environment.

4. It's anti-inflammatory

There is tremendous research validating these benefits of tea tree oil. And terpinen-4-ol is the main anti-inflammatory compound in the oil.

5. Tea tree oil for acne

Tea tree's antimicrobial and anti-inflammatory properties help it fight acne.

A 2007 study actually compared a 5% tea tree oil gel to a 5% benzoyl peroxide lotion for treating mild to moderate acne. You probably know benzoyl peroxide is the main active ingredient in most acne products.

The study showed both were great at reducing inflamed acne. But benzoyl peroxide was more effective and left the skin less oily than tea tree oil. It doesn't end there though!

Tea tree was better at preventing scaly skin, itchiness and dryness than benzoyl peroxide. And it also caused far less side effects than the peroxide. So the researchers recommend tea tree oil for acne or rather as a suitable treatment option for mild to moderate acne.

And these are proven benefits of tea tree oil for acne! Not hearsay!

6. Tea tree oil for hair and dandruff too

One of the (many) causes of dandruff is a yeast-like fungus. And given tea tree's broad spectrum antimicrobial properties, it should work to curb dandruff.

A 2002 study investigated this. It asked 126 participants to wash their hair either with a 5% tea tree oil shampoo or a placebo every day for a month.

The group that used the tea tree shampoo saw their dandruff decrease by 41%. Whereas the placebo group saw only an 11% reduction. The tea tree users also experienced less itchiness and greasiness of their hair. The study therefore recommends a tea tree shampoo as an effective means for dealing with dandruff.

7. Tea tree oil kills and repels bugs

I used a home-made tea tree, eucalyptus and citronella oils spray to take out a very large spider once. It was the biggest freakin' spider I ever saw; about the size of my hand (no exaggeration!). From the first spray, it started to cringe and run around. Of course, I screamed like crazy but I had to get it out. After a bit more spray (and a lot of eeks and shudders from me), it curled up and died.

R.I.P. scary spider!

The spray repels bugs too like ants, mosquitoes and more. I spray it on my skin and clothes before going out. It works! And it smells like the oils. It isn't like the commercial bug spray with their terrible smell. And it doesn't have those questionable, endocrine disrupting chemicals.

So why does tea tree oil work so well on bugs? The answer is in the terpenes. Insects and spiders hate the stuff. And you know, tea tree oil is loaded with a lot of terpenes.

8. Tea tree oil for lice

It's not just for the common bugs. Tea tree oil is effective for uncommon critters too. There's a 2012 study in the Parasitology Research (Journal) that proved tea tree oil was very effective against head lice.

At just 1% concentration (1 drop per teaspoon of solution), tea tree caused all the head lice under study to die within 30 minutes. It was also pretty effective against the lice eggs.

So use tea tree oil for lice! It both repels and kills them!

9. And there's more
Because tea tree essential oil is antibacterial, anti-fungal, and anti-inflammatory, it can be used to treat many skin and respiratory problems. So you can use tea tree oil for:

• eczema
• skin infections (e.g. herpes)
• rashes
• wounds
• warts
• sores
• blisters
• burns
• nail fungus
• colds
• sore throat

Tea Tree Oil Side Effects and Precautions

You have seen the tea tree oil benefits so you know just how powerful the oil is. You must be careful when using the oil. Here are some of tea tree oil side effects and precautions you should be aware of:

1. Don't ingest tea tree essential oil. It is toxic. There are cases where human and animal poisonings have occurred. So don't drink it and don't give it to your pets either.


2. Don't put undiluted tea tree oil on your skin. It must be diluted with a carrier oil. An ideal ratio is about 2 to 3 drops of essential oil to 1 teaspoon of carrier oil (2-3%). Or 7 to 8 drops of essential oil to 1 tablespoon of carrier oil. You could consider any of these oils as your carrier.


3. Always do a skin patch test if it's the first time you're using the essential oil. A simple dab of tea tree - carrier oil mixture (see point 2 for mix details) behind the ear or on the hand is fine.
   
   Monitor the spot for a few hours before washing it off. If the area is red or irritated, you may be sensitive or allergic to tea tree oil. Don't use it if you are. If the area is normal, then go forth with tea tree oil! (Here's a more detailed how-to guide for doing a patch test).


4. Decide before giving it to your boys. There’s a study, published in the New England Journal of Medicine, which suggested one young boy developed breasts as a result of using a gel and shampoo containing tea tree and lavender essential oils. No other study has been done to confirm, verify or invalidate these findings.
   
   In fact, the study was met with several comments from the scientific community questioning its thoroughness and completeness. The comments noted popular ingredients in these types of products and in plastic bottles (e.g. phthalates) are known hormone disruptors and could potentially be the root cause of the breast enlargement.
   
   I'm personally skeptical of the study and agree with the comments. So I suggest you read both the study and the comments (in the links above) before deciding whether or not to give it to your boys.


5. Don't use it on your pets. Some reports show dogs and cats experience depression, weakness, and muscle tremors after having tea tree oil rubbed on their skin.


6. Consult your doctor if you're pregnant or breastfeeding. Tea tree essential oil is considered safe to use while pregnant. However, you should still get the all clear from your doctor before using this oil.

Get Tea Tree Essential Oil:

What's next?

Return to:
- Essential Oils Listing
- Carrier Oils Listing