In Defense of Pizza

Full disclosure.  It's almost Super Bowl Sunday, and pizza is my favorite food.  When I die, I want my family to throw the biggest pizza party in history to celebrate my long (I hope) life with tons of  friends and Italian relatives.
I am not alone in my fondness of the Italian pie as 13 percent of Americans eat it daily.

Unfortunately, the backlash among researchers is that, depending upon the sauce, cheese, and toppings used, pizza can account for more than 20 percent of your day’s calories, and more than 30 percent of our heart-unhealthy saturated fat and sodium.  A recent showed that it's an even a higher percentage if you are a kid and eating pizza as they need less calories and nutrients daily.

To ratchet down these numbers so that you can savor both your pizza and your health, try these 3 tips:

1.    Choose a thin crust to cut down on calories per slice
2.    Order or make your pizza with part skim-mozzarella cheese to reduce the saturated fat on the pie.
3.    Cover the pie with veggies rather than extra cheese and fatty, salty toppings such as pepperoni, sausage, and meatballs.  If you want these toppings, use less of them.

Look what happens at Dominos, when you do this:

For individuals consuming a 2,000 calorie diet daily, their saturated fat intake should be no more than 20 grams (g)  daily and their sodium intake less than 2,300 milligrams (mg) a day.

With these tips in mind, here are leaner ways to enjoy pizza, whether you buy it frozen at the supermarket, have it delivered, or make it yourself at home:

 

*Made with Mama Mary's pre-made thin pizza crust, Hunt’s no salt added tomato sauce, Kraft part-skim mozzarella cheese, and Trader Joes frozen roasted bell peppers and onions.

Mangia.


Be well,

Joan

Twitter: @JoanSalgeBlake

Warm Up and Slim Down with Soup

Photo:  Cooking Light Magazine

Baby, it’s cold outside.  If you are ladling up hot soup to fight the frigid temperatures, your waist may thank you for this warm gesture.

In a study in the British Journal of Nutrition, researchers look at the dietary habits of over 10,000 adults and uncovered that those who consumed soup had a significantly lower body weight, smaller waistline, and a higher intake of fiber, vegetables, protein, and some vitamins and minerals. Unfortunately, one of minerals that was higher in the soup eaters was sodium.  A diet high in sodium can negatively affect your blood pressure.

This is not the first study to show that soup could be kind to your waist.  Another study showed that routinely eating soup, specifically  chicken soup, before a meal can reduce hunger and increase fullness. The researchers speculate that watery, veggie-based soups distend the stomach and cause the food to stay in the stomach longer, both of which can increase that feeling of fullness.

If you are looking for the best chicken soup to buy, you are in luck.  Consumer Reports recently went supermarket shopping and soup tasting and uncovered the best tasting chicken soup.  Here are their top five:

Source:  Consumer Reports

Unfortunately, the sodium ranged from 650 to 940 milligrams (mg) per cup.  It’s currently recommended to keep you sodium intake to less than 2,300 mg daily, the amount found in a teaspoon of salt. 

Making homemade soup can help you better control the amount of salt (sodium) that you add.  Click here for the 25 Best Soups recipes from Cooking Light magazine for you to try.   Just remember that some of the recipes are higher in sodium than others so watch your salt intake at your other meals so you keep your total daily sodium intake to under the recommended limit.

Here’s to warming up and slimming down in the cold weather.

Be well,


Joan

Twitter: @JoanSalgeBlake

Cardamom Essential Oil

Cardamom is called the "queen of all spices" and rightfully so. It has been used for thousands of years and has tremendous health benefits. Maybe we can call cardamom essential oil the queen of all essential oils too?! Either way, here's a quick bio on cardamom oil.

Quick Glance at Cardamom Essential OilPros: Cardamom oil is anti-cancer, anti-inflammatory, antispasmodic, and antimicrobial.
Cons: Cardamom is the third most expensive spice which means the oil can be expensive.
Precautions: Seek medical advice if you are pregnant or plan to use the oil on little kids.

Cardamom Essential Oil Properties

Here are some cardamom essential oil properties for you to consider.

Name

Cardamom's botanical name is Elettaria cardamomum.

The cardamom we are talking about here is green cardamom. There is also a black variation (botanical name: Amomum subulatum) but this is inferior. I have never seen black cardamom oil on sale. However, be sure to double check the botanical name before you purchase.

Color & Smell

This essential oil has a clear to pale yellow color. And it has a sweet, woody smell.

Components

The main compounds in cardamom oil are eucalyptol (which makes up 40% of the oil), alpha-terpinyl acetate (30%), and limonene (2%), terpinene (3%). Alpha-pinene and geraniol have also been found in this oil.

You should know eucalyptol is also the main component of other popular oils like eucalyptus, camphor and tea tree essential oils.

Benefits of Cardamom Essential Oil

Cardamom seeds are really good for you. So it should come as no surprise that the benefits of cardamom essential oil are exceptional. Here are just some of them.

1. Cardamom oil may help against cancer

Cardamom seeds are potent anti-cancer foods. And cardamom essential oil may have similar benefits. Studies like this one show cardamom oil may prevent inflammation, stop tumor cells from becoming malignant, and stop cancer cells from growing and spreading. That's why the spice and the oil are considered a great addition for holistic cancer prevention.

2. It fights inflammation

There are many studies (including the one mentioned above) that show cardamom oil is very effective against inflammation. And the specific compounds - eucalyptol, beta-pinene and geraniol - are responsible for this anti-inflammatory activity.

3. Cardamom can relax you

Cardamom oil - like cardamom seeds - are antispasmodic. That means it suppresses muscle spasms by relaxing tense, nervous muscles. Suppressing muscle spasms also helps with calming digestion and irritable bowel syndrome.

4. It kills bacteria

There was one interesting study that tested 13 essential oils on bacteria. Bergamot, cardamom, lemongrass, peppermint and tea tree oils were among those 13. The results showed cardamom was among the top three most potent antibacterial oil. The other two were tea tree and juniper leaf. And eucalyptol was the effective antibacterial compound.

5. It kills fungi too

Cardamom essential oil is known to inhibit fungal growth.

6. And bugs

Quite a few studies (this one included) have demonstrated cardamom's insecticidal properties. It kills adult insects (like beetles and moths), reduces larval survival and stops eggs from hatching.

It also is an effective contact poison, meaning insects will die on contact with cardamom oil. That makes it a really powerful insecticide.

Uses of Cardamom Essential Oil

You can use cardamom like any other essential oil. Add a few drops to your vaporizer to relax you and calm your muscles.

Add a few drops to carrier oils for massage onto your skin. You can use this mix to relieve any inflammation or skin redness you may have. But remember, if it's the first time you are using the oil, always test it first to see if you are allergic.

You should also check with their doctor before using cardamom oil if you are pregnant or planning to use it on a young child.

Get Cardamom Essential Oil:

What's next?

Return to:
- Essential Oils Listing
- Carrier Oils Listing

Caraway Essential Oil

Caraway (or meridian fennel) and its seeds have been used for thousands of years in the East. But, for whatever reason, caraway essential oil is hard to find. That's really unfortunate considering it has exceptional digestive and immunity boosting properties. Nevertheless, here's a look at caraway essential oil.

Quick Glance at Caraway Essential Oil

Pros: Caraway oil relieves pain, inflammation and digestion; boosts immunity; and neutralizes free radicals.

Cons: Most EO brands do not carry caraway essential oil by itself.

Precautions: Pregnant women should seek medical advice before using this essential oil.

Properties of Caraway Essential Oil

Before buying this oil, you should know how it looks and smell like. Below are some useful details about caraway essential oil.

Name

Caraway's botanical name is Carum carvi. You should see this name on the bottle. And note this name is pretty close to ajowan's: Carum copticum.

Color & Smell

Caraway essential oil is colorless but may have a pale yellow tinge, depending on how old the oil is (the darker the oil, the older it is). It also has a spicy, peppery scent, similar to cumin.

Components

The main compounds in caraway oil are limonene (which makes up about 45% of the oil), carvone (30%), and apiol (21%).

Benefits of Caraway Essential Oil

The components of this oil are incredibly good for your body. Here are just some of the benefits of caraway essential oil.

1. Caraway eases pain

Smell your pain away with caraway oil! One study asked patients suffering from lower back pain to smell the vapors of caraway seeds (which are used to make the essential oil). The results were undeniable. Caraway was very effective in relieving their pain.

2. It reduces inflammation

Studies also show caraway oil is effective for rheumatism patients and those suffering from acute inflammation. And you can probably find caraway extracts in muscle rubs and other anti-inflammatory products.

3. It is antioxidant

Besides inflammation, caraway essential oil also fights against oxidative stress and free radicals which can damage your skin, make it look older, and even cause skin cancer.

4. It eases digestion

For thousands of years, caraway seeds have used to ease digestive issues. Today, the main compounds of caraway (carvone and limonene) have been proven to calm the digestive tract, reduce spasms, protect mucus membranes and prevent ulcers.

5. It boosts immunity

Carvone and limonene are also known for improving immunity. In fact, studies have shown both compounds are able to increase white blood cell counts, anti-body production, and anti-body producing cells. So you should use caraway oil to boost your own immunity and quickly get over the flu.

6. It kill microbes

Caraway has antibacterial and anti-fungal activity. But it is considered only average when compared to the powerful antimicrobial oils like lemongrass and oregano.

7. It fights bugs

Specific studies have used caraway oil to kill termites, weevils, beetles, mosquitoes and dust mites. These studies prove caraway is an effective insecticide, fumigant, and acaricide. So you can use the oil to kill insects and spiders and keep them off you and out of your home.

Uses of Caraway Essential Oil

There are not many brands selling caraway essential oil by itself. I only found two on Amazon. And a few sell blends containing caraway. That's such a pity for this awesome essential oil.

If you do get your hands on caraway oil, you can add 3-5 drops to your vaporizer or to 1 teaspoon of carrier oil (makes a 3-5% mix) to ease your pain and calm your stomach. You can also blend caraway with spicy and citrus oils like black pepper, coriander, ginger, orange, and mandarin.

If you are trying caraway oil for the first time, please do a skin patch test. Caraway isn't known to cause any irritation but it is still important to test it. Follow these guidelines for help on patch testing.

Get Caraway Essential Oil:

What's next?

Return to:
- Essential Oils Listing
- Carrier Oils Listing

Five Aromatherapy Tips For Everyday Wellness

People often ask how they can incorporate essential oils into their everyday life.  They are on the path to greater wellness and have realized that using essential oils is an effective and enjoyable means to their wellness goals.  I use essential oils and essential oil blends daily, many times a day and truly believe that my everyday wellness and joy has increased with aromatherapy in my life.  Following are 5 aromatherapy tips that can be started right now for everyday wellness.
For more aromatherapy and essential oil information please visit my website www.evokearomatherapy.com and follow my blog www.evokearomatherapy.blogspot.ca
Individual essential oils and vegetable carrier oils are available from Evoke Aromatherapy.  These products are available by request only which can be submitted on our "contact us" page.  Currently pure essential oils and carrier oils have no separate listing on the website.


5 Aromatherapy Tips For Everyday Wellness

1. Practice breathing: use your favourite essential oil to teach you to fully breathe into the bottom of your lungs then exhale completely.  Do this by applying a drop of your favourite essential oil to your hands, inhale deeply, exhale fully and repeat.
Benefits: increased oxygen to your body equals increased alertness, improved mood and increased energy.  Hint:  use an anti-viral essential oil like lemon to boost immune, or a calming essential oil like sandalwood to soothe the nervous system.

2.  Diffuse pure essential oils:  add a few drops of your favourite essential oil into a vaporizer to infuse the air you are breathing with natural calm.  One of my favourite oil blends is cinnamon and sweet orange.  An all round oil blend for wellness and an uplifted mood.
Benefits:  decreased stress hormones equal an increase of inner peace and calm.




3.  Aromatic Baths:  adding Epsom salts mixed with a few drops of your favourite essential oil into the bath water encourages your body to unwind and de-stress.  My favourite bath salt blend is Evoke Aromatherapy's Sweet Surrender that has lavender, neroli and geranium essential oils.  This bath blend helps the body and mind to completely unfurl.
Benefits:  Epsom salts help increase Magnesium absorption which decreases muscle pain and encourages relaxation.  Essential oils refresh, purify and relax the mind and body.

4.  Dry skin brushing and body oil:  dry brushing the skin allows you to slough off dead skin cells and increase circulation.  Applying a body oil afterwards revitalises the new skin cells bringing luxurious softness to your skin.  My favourite body oil... Evoke's Spring Fling (which will be released this spring.  Sign onto our newsletter or like us on social media to learn when it is available)
Benefits:  increased circulation, promotes healthy skin, increased self care which equals more SELF LOVE!






5.  First Aid:  promote healing of cuts, scrapes and burns using lavender diluted in a vegetable carrier oil.  Disinfect cuts using tea tree essential oil also diluted in a vegetable carrier oil.

Benefits:  healing the natural way, strengthen the bodies natural healing response.




Bonus Tip for increased wellness using essential oils.... have fun using them!  You are caring for and loving yourself in a wonderful proactive and healthy way.  You are on your way to enjoy a life of everyday wellness and self love!
All this benefit from simply "stopping to smell the roses!"

NOTE:  Always dilute essential oils before use.  Also check on their safety and proper dilution ratios before using.  Evoke Aromatherapy is providing this information for educational purposes only and does not intend to treat, diagnose, or cure any ailment, or disease.  

Will Drinking More Water Help Me Lose Weight?

Source: CDC

Maybe.  While the studies are far from overflowing, there is some research, according to an article recently published in the Journal of the Academy of Nutrition and Dietetics, which suggests that drinking water may help you lose and maintain your weight loss. 

In a study of 48 obese adults, ages 55 to 70, Virginia Tech researchers instructed each person to consume a lower calorie diet, but half of them were also asked to drink about 2 cups of water before each of their meals.  At the end of the 12-week study, those water gulpers lost more body fat and a little over 4 pounds more than those not drinking water before their meals.   In a follow-up study, the same researchers continued to follow these adults to see if drinking water before their meals would help them keep the weight off.  After 12 months, the water group lost about an additional pound during the maintenance period whereas the non-water group gained a slight amount of weight. 

“While the exact mechanism as to how water may help with weight loss is not known, other research suggests that individuals who consume water prior to their meals report that they feel more full and are less hungry at the meal,” according the Brenda Davy, an associate professor at Virginia Tech and one of the authors of both studies.  Taking the edge off your hunger could help you consume fewer calories at a meal.  Replacing calorie-laden soft drinks, energy drinks, and sports drinks with plain, calorie-free water will also cut some unnecessary calories from your diet.

Is water the elixir for weight loss?  Probably not, but it may help a bit when you are trying to lose weight and maintain a weight loss.  When it comes to weight loss, eating fewer calories from both beverages and food is still the name of the game. 

Cheers!

Joan

Twitter:  @JoanSalgeBlake

Natural and healthy ways to manage head lice using essential oils

While our children are in school with their heads near their peers in “deep concentration” lice can enjoy easy passage from one person’s hair and scalp to the next. Head lice love the close quarters of classrooms and enjoy having children bring them home to infect the whole family through pillow sharing, sharing of hair accessories and even from their beloved stuffed animals!
Essential oils are a fast, effective and natural way to both prevent and treat head lice.
Some simple methods we can use at home are to wash everything, making sure it gets time in the dryer as heat can kill lice. Bagging stuffed animals and other bedroom toys where lice can live, and then leaving the bag to sit somewhere hot or cold for 2 weeks can help break the life cycle and kill off the lice. Treating our person starts with purchasing a good quality metal head lice or nit comb. This is needed to brush through hair daily to remove the lice and nits from the hair. This needs to be done for a good week until there are no visible signs of eggs in the hair. If one person in the family has head lice it is recommended that all members of the family be treated.

Essential oils that prove to be effective for head lice in children are:


Tea tree (Melaleuca alternifolia)
Eucalyptus radiata (Eucalyptus radiata)
Lemon (Citrus limonum)
Geranium (Pelargonium graveolens)

Please pay special attention to the variety specified in the above list, as it’s important to use the correct variety of essential oil on children.
Sometimes Rosemary essential oil is mentioned in conjunction with head lice, however I do not recommended this essential oil for young children and since it is also not to be used on anyone who is prone to seizures, I do not recommend using this oil for head lice.

To make your own oil blend to massage into your child’s hair follow this general guide line:

Into 1 ounce (30ml or 2 TBSP) coconut oil add 3-6 drops essential oil for children 5 years and older.

You can choose any combination of essential oils from the list above.  Then apply a few drops of this mix onto their scalp and hair (avoiding the eyes) then wrap hair in a plastic bag to keep the head warm and sit for 30 minutes with the oil mix in the hair. After 30 minutes brush the hair thoroughly with the nit comb, rinsing the comb in soapy water between each stroke through the hair. Then blow-dry the hair using the heat setting, as head lice are heat and light sensitive. Do this treatment multiple days until there are no visible eggs caught in the comb. Adding a few drops of this mix to your shampoo also helps and is a good prevention to head lice.
Keep in mind that you can get a custom aromatherapy blend from a certified aromatherapist to help target head lice and create a pleasant blend for preventative use throughout the school year. Also if your child has developed an irritated and red scalp from the head lice then an aromatherapist can custom blend an oil to help soothe the scalp.

Evoke aromatherapy has the pure essential oils needed for lice prevention and can custom blend products for the prevention and treatment of head lice. To inquire email: info@evokearomatherapy.com

Thank you! :)

Evoke Aromatherapy
May we live with love in our heart and actions

A picture slide show featuring head lice
http://www.medicinenet.com/head_lice_pictures_slideshow/article.htm 

Want to Live Longer, Pass the Whole Grains

Source:  USDA

If you need a New Year’s resolution to kick the year off on a healthy note, you may want to begin by adding more whole grains to your plate.  A large study involving over 110,000 adults published today in JAMA Internal Medicine showed that a diet adequate in whole grains was associated with a reduced risk of dying prematurely, especially deaths due to cardiovascular disease.  Even when the researchers adjusted for the individuals’ age, smoking habits, and body weight, the association remained. 

In fact, based on the study’s results, the researchers estimated that for every one ounce serving of whole grains consumed daily, there was an associated five percent reduction in dying of any cause and a whopping nine percent reduction of dying from heart issues.  Heart disease is the leading cause of death among Americans. 

According to the National Cancer Institute and United States Department of Agriculture, you should be eating between 1.5 ounces to 5 ounces per day of whole grains depending on your calories needs, but most Americans are eating less than 2 ounces of whole grains daily.  The Whole Grain Council estimates that 40 percent of Americans never touch the stuff.

Other research also suggests that a healthy diet that contains whole grains can help reduce the risk of high blood pressure, type 2 diabetes, and obesity.  What’s the magic ingredient that is the key to longevity?  It’s likely not just one nutrient or compound but more likely a combination of all that whole grains have to offer, such as fiber, antioxidants, vitamin E, and magnesium, working together to keep you healthy. 
This chart will help you find whole grains down the supermarket aisle:

Source: Whole Grains Council

If your diet is falling short in the whole grains category, try these easy ways to get more throughout your day:

• Choose whole grain breakfast cereals such as shredded wheat, whole wheat flakes, or oat cereal in the morning.  Start your cold mornings with a bowl of hot oatmeal, which may help you better manage your weight .
• Combine a whole wheat English muffin or wrap and low fat cheddar cheese, turkey, or hummus at lunch.   Add tons of veggies for extra bulk.
• Snack on a 100-calorie pack of popped popcorn in the afternoon.
• Try quick cook brown rice, whole grain pasta, or whole wheat couscous at dinner.

Click here to learn how to cook with whole grains and for tons of healthy recipes.

Be well,

Joan

Twitter:  @JoanSalgeBlake

The Top Nutrition Stories in 2014

What a year for nutrition news.    As I look back, I am still not sure that the Biggest Loser Really Have a Winner.  I do know that cauliflower overtook kale as the “in” produce, people were still hunting for the Paleo Diet, gluten free was a free-for-all, and sugar was the sweet media headline of the year.

Since I love to reminisce about the past year, here are additional stories that were top rated  in my Nutrition and You blog in 2014:




The Top 5 Healthy Processed Foods That You Should Be Eating

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

Forget About Superfoods. Try Retro Eating.

The Reason You Can’t Keep the Weight Off

Will the FDA's Latest Calorie Listing Requirements Affect How You Order?

The Latest Nutrition Facts About Beer

What Do Olympic Athletes Eat to Compete at Sochi?

Fenway Concession Stands


Which was your favorite Nutrition and You blog post?

Happy Holidays!

Be well, Joan


Twitter:  @JoanSalgeBlake