The Scariest Halloween Candy You Can Eat

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

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

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

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

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

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

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


Be well,

Joan

Twitter: @JoanSalgeBlake

Why Your Muscles Need Cottage Cheese

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

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

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

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

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

                                                                                        Berry Breakfast Parfait

                                                                                        Italian Tomatoes with Herbs

 

                                                                                       Cinnamon Peach Swirl

                                          Strawberry and Spinach Salad

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

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

Be well,

Joan

Twitter:  @JoanSalgeBlake

You Are Nuts If You Are Not Eating Nuts

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

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

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

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

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

Be well, Joan

Twitter: @JoanSalgeBlake

Delayed- Onset Muscle Soreness (DOMS) and Essential Oils

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

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

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

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

Here are some blends to try for over exercised muscles.

Hot Bath

Marjoram 3 drops

Lemon 2 drops

Follow with the massage oil below

Massage Oil for Over-Exercised Muscles

Eucalyptus 5 drops

Peppermint 5 drops

Ginger 5 drops

Dilute in 1 tablespoon vegetable oil.

More Blends:

Sore Muscle Blend

Juniper 8 drops

Wintergreen or Birch 10 drops

Lemon 8 drops

Rosemary cineol 4 drops

Lavender 8 drops

Sore Muscle Blend No.2

Cypress 9 drops

Rosemary cineol 4 drops

Lavender 8 drops

Elemi 2 drops

Valerian 2 drops

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

Important

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

Before you leave:

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

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

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

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

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

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

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