Friday, 20 May 2016

Why You Should Be Taking a Folic Acid Supplement




Photo Source:  CDC.
Folic acid is an essential nutrient that is needed to create the cells needed in the growth and development of a baby.  If a pregnant woman’s diet is inadequate in this B vitamin, devastating birth defects can occur in the baby.  

Here’s the issue. Women need to consume adequate amounts of folic acid prior to conception as well as during in the first two to three months of pregnancy, when these cells are working overtime to create a healthy baby.  A deficiency of folic acid during this critical time period can increase the risk of neural tube defects, such as anencephaly and spina bifida, in the baby.  In anencephaly, the brain doesn’t completely form so the baby is born not being able to move, hear, think, or function, and death will likely occur soon after birth.  Babies born with spina bifida have a backbone and spinal cord that isn’t properly developed, which causes physical disabilities, such as the inability to walk.

Here’s the problem:  50 percent of the pregnancies in the United States are unplanned.

No. It’s not a typo.  

By the time that a woman finds out that she is pregnant, the window of opportunity to consume enough folic acid to prevent these birth defects has passed.  Because of this eye-opening pregnancy statistic, the U.S. Public Health Service (USPHS) recommended in 1992 that all women of childbearing age who are capable of becoming pregnant consume 400 micrograms of folic acid daily to help prevent these birth defects.  Leafy green veggies, citrus fruits, and beans are good sources of this B vitamin.

To further help women reach this targeted amount of folic acid in their diets daily, the Food and Drug Administration (FDA) stepped in in 1998 and established manufacturing guidelines in that enriched all refined, cereal and grain products, such as bread, cereal, pasta, and corn grits with folic acid to automatically boost a woman’s consumption of this vitamin.   

Here’s the new problem: In spite of all of these efforts, recent researchsuggests that many women are still falling short of this folic acid daily.   The popularity of fad, low carbohydrate and gluten-free diets could be causing women to eliminate grains, an excellent source of folic acid in the diet.  The other push to eat more whole grains (which are not automatically enriched with folic acid) rather than enriched grains (which are automatically enriched with folic acid), could also be feeding into this diet shortfall of folic acid among women. 

Here’s the solution:  A USPHS task force is now proposing that all women planning or capable of becoming pregnant take a daily supplementcontaining 400 to 800 micrograms of folic acid daily. (Note:  Women who have a personal or family history of neural tube defects, should consult with their health care providers regarding the appropriate dose of folic acid that should be consumed during this critical period.)  The USPHS task force is currently accepting public comments on this issue before publishing a final public announcement.

Here’s the good news:  A folic acid supplement, containing 400 micrograms can be purchased for as little as $0.02 a pill.  While we await the final USPHS recommendation, all women should consult with their health care providers about this issue.  If you want my 2 cents, I think this supplement investment make perfect sense to help protect future pregnancies.  

Be well, Joan

Twitter: @JoanSalgeBlake


Wednesday, 11 May 2016

Older Folks: Why Those Veggies in Your Freezer Can Make You Sick

Source:  FDA
A recent recall of over 350 frozen vegetable and fruits products should have you hunting in your freezer.  Consuming this produce could land you in your local hospital ER with unpleasant results.

The Food & Drug Association (FDA), Centers for Disease Control and Prevention (CDC), and state and local officials are investigating a multi-state outbreak of Listeria that has been tracked back to frozen products produced by CRF Frozen Foods of Pasco, Washington.  These frozen veggies and fruits are sold under 42 different brands including Wellsley Farms, McCain, Great Value, and Wild Oats. To date, seven people have been hospitalized due to Listeria.  Click here for a complete listing of the brands that were recalled. 

It is currently unknown how these frozen foods were contaminated with this bacteria.  If any of these frozen foods are in your home either throw them away or bring them back to the store where you purchased them.

Listeria is the third leading cause of death from food poisoning.  Even more seriously, at least 90 percent of people who are infected with listeria are folks age 65 years and older; those with a weakened immune system, including those with medical conditions such as liver or kidney disease, diabetes, alcoholism, and HIV/AIDS;  and pregnant women and their infants.   While pregnant women are typically alerted to their risk as it can cause miscarriages, stillbirths, and newborn deaths, older folks often don’t know of the higher risk for the complications of Listeria

According to the CDC, individuals 65 years of age and older are four times more likely to be at risk for getting Listeria compared to younger folks.  In older adults, Listeria can enter your bloodstream, cause meningitis, and lead to death.

Listeria is a tricky pathogen to curtail as it can grow rapidly in your refrigerator and also contaminate foods that are typically consumed without cooking.  In 2011, an outbreak of contaminated cantaloupes in 28 states sickened 147 folks and caused 33 deaths, mostly among those who were over 65 years of age, according to the CDC.


The foods with the highest risk of housing Listeria are:
Source:  CDC


To reduce your risk of getting Listeria, follow these tips from the FDA:

Meats

Do not eat hot dogs, luncheon meats, cold cuts, other deli meats such as bologna, or fermented or dry sausages unless they are heated to an internal temperature of 165°F or are steaming hot just before serving them to kill the bacteria.

To prevent cross contamination, avoid getting the fluid from hot dog and lunch meat packages to drip on other foods, utensils.  Be sure to wash your hands after touching hot dogs, luncheon meats, and deli meats.

Do not eat refrigerated pâté or meat spreads.   Canned or shelf-stable pâté and meat spreads are pasteurized so are safe to eat.

Soft Cheeses

Do not eat soft cheese such as feta, queso blanco, queso fresco, brie, Camembert, blue-veined, or panela (queso panela) unless it is labeled as made with pasteurized milk. Make sure the label states that it is made with pasteurized milk on the label.   However, be aware that Mexican-style cheeses made from pasteurized milk, such as queso fresco, which were likely contaminated during cheese-making, have been shown to cause Listeria infections in the past.

Seafood

Do not eat refrigerated smoked seafood, such as salmon, trout, whitefish, cod, tuna, and mackerel, which is most often labeled as nova-style, lox, kippered, smoked, or jerky.  These fish are typically found in the refrigerated section or sold at the seafood and deli sections of the store.  Canned, self-stable tuna, salmon, and other fish products are safe to eat.

Melons

Wash your hands with running, warm water, and soap before and after handling any whole melons such as watermelon, cantaloupe, and honeydew.  Scrub the surface of the melons with a clean produce brush under running water and dry them with a clean paper towel before cutting into them.  Sanitize that scrub brush after each use.

Refrigerator cut up melon promptly and toss it after 7 days.  If cut melon has been sitting at room temperature, discard it after 4 hours.

A few smart tips in your food handling can help you stay healthy.

Be well, Joan


Twitter:  @JoanSalgeBlake

Thursday, 5 May 2016

Why Employees Need To Break Bread Together

The old saying that the “families that eat together, stay together,” may soon be the mantra at the workplace based on a new study from Cornell University.

Cornell researchers investigated how shared meals among city firefighters in more than 50 firehouses helped foster greater collaboration and bonding.  Using interviews and surveys of firefighters and supervisors, the researchers were able to show that the firefighters who ate and cooked meals together scored higher on surveys measuring cooperative behavior and better work-group performance. In essence, the employees that eat together, work better together.

 “Employers should consider introducing spaces for employee mealtime in order to improve cooperation and performance among workers,” suggests lead author Kevin Kniffin, PhD, of Cornell University’s Dyson School of Applied Economics.  This study could not have come at a better time as a news consumer survey by the Hartman Group shows that desktop dining is the new norm as over 45 percent of American are eating lunch alone.

In his book, Slim by Design, Brain Wansink, PhD, professor and director of the Cornell Food and Brand Lab, and also one of the researchers in the Cornell study, provides science-based strategies for employers to make workplace environments healthier and more appealing places for employees to bond and break bread together.   According to Wansink, if  the lunchroom exudes the chilling atmosphere of an interrogation room with ugly furniture, work safety signs doubling as art, and “a microwave with brown stains from burrito explosions,” it’s no wonder the employees are exiting the building at lunchtime in hunt of a fast food joint.

Rather, employers can inexpensively makeover their employees’ lunchroom to encourage communal eating.  For example, Wansink worked with company and advised them to repaint the drab lunchroom room, adding better lightening, new appliances, comfy chairs, a nice dining table, and eye-appealing wall hangings.  They also replaced some of the options in the vending machine with healthier lunch and snack options.   As an additional carrot to get the employees to bond together at lunch, Wansink recommended that there be free fresh fruit daily in the lunchroom. The company purchased inexpensive bananas, placed them in a decorative bowl in the middle of the table, and with a month, the lunchroom become busier than Macy’s on Black Friday.   The lunchroom become the place to enjoy lunch, bond with their co-workers, and get a free serving of fruit to boot.

Bottom line:  Sprucing up the employee lunchroom and adding some healthy food options may actually help improve a company’s bottom line.  Throwing in a bunch of free bananas wouldn’t hurt either.


Be well, Joan

Twitter:  @JoanSalgeBlake

Wednesday, 4 May 2016

Celery Seed Essential Oil

Celery is absolutely yummy. And its seeds are really good for you. So it should come as no surprise that celery seed essential oil has amazing health benefits. Let's learn more.

celery seed essential oil

Quick Glance at Celery Seed Essential Oil
Pros: It is antioxidant, chemo-preventive, antimicrobial, and insecticidal.
Cons: Celery seed essential oil should be avoided during pregnancy.
Precautions: Consult your doctor before using this essential oil.


Properties of Celery Seed Essential Oil

It is incredibly important to learn about essential oils before you use them. So here are a few properties of celery seed essential oil that you should know.

Name

The botanical name for celery is Apium graveolens. Be sure to check for this name when buying the essential oil.

Color & Scent

Typically, celery seed essential oil has an almost colorless to pale yellow color. And it has an earthy, spicy, almost flowery smell.

Compounds

The main compound in this essential oil is limonene. It can make up anywhere from 40% to 80% of the oil. Other compounds in the oil include: selinene, sedanenolide, sedanonic anhydride, caryophyllene, linalool, p-dimethylstyrene, dihydrocarvone, trepinene-4-ol, 3‐n‐butyl phthalide, p-menth-2,8-diene-1-ol, alpha-terpineol, perialdehyde and thymol.

Those are some complex compounds. But they all add to the tremendous benefits of celery seed essential oil.


Benefits of Celery Seed Essential Oil

Here are some of the amazing benefits of celery seed essential oil.

1. It may have chemo-preventive benefits
cancer ribbon

A 2009 animal study looked at the chemo-preventive effects of several compounds in celery seed essential oil, including limonene, p-menth-2,8-diene-1-ol, 3‐n‐butyl phthalide and sedanolide.

The researchers found that the number of tumors in the mice under investigation decreased by more than 50% after treatment with sedanolide and by 30% after treatment with 3‐n‐butyl phthalide. These compounds also significantly reduced (>60%) the spreading of the tumors.

Therefore, celery seed essential oil and sedanolide may have significant anti-tumor and chemo-preventive benefits.


2. It is antioxidant
antioxidant icon

Studies have also proved that celery seed essential oil has antioxidant benefits. Here's a study published in 2007 that shows this.

The study examined the antioxidant activity of thirteen essential oils including jasmine, celery seed, parsley seed, ylang ylang and patchouli essential oil. While celery seed was not the most antioxidant oil tested, it did show good results. And limonene was identified as the compound responsible for these antioxidant benefits.


3. It's antibacterial
antibacterial icon

Celery seed essential oil also has antibacterial effects.

A 2002 study explored the effects of 96 essential oils on four types of bacteria - including Escherichia coli and Campylobacter jejuni. Celery seed essential oil was found to be most active against Campylobacter jejuni, the bacteria that causes food poisoning.

That being said, celery seed still isn't one of the most antimicrobial essential oils out there.


4. It's anti-fungal
anti-fungal icon

Celery seed essential oil has greater effects on fungi than on bacteria. And a 1999 study validates this. The study showed that celery seed essential oil was able to inhibit the fungi, Candida albicans, at concentrations of one milligram per liter.

That's pretty amazing!


5. Celery seed essential oil is insecticidal
insecticide icon

Celery seed essential oil has exhibited great larvicidal, repellent and insecticidal benefits. And there are several studies that prove it.

A 2015 study looked at the activity of twelve essential oils against the larvae of the Asian tiger mosquito (Aedes albopictus). Of the twelve essential oils, seven killed over 90% of the larvae at concentrations of 0.1 mg/L. Yes that's 0.1 mg/L! The seven were ajowan, caraway, carrot seed, celery seed, cumin, dill, and parsley. The study went on to suggest limonene was the compound responsible for celery seed's larvicidal benefits.

Another study published in 2014 noted that this essential oil exhibited 'remarkable' repellent action against the Aedes aegypti mosquito. In fact, the oil was found to have 100% repellent protection for over one and a half hours. And paper soaked with the essential oil at a concentration of 10% was able to 'knock down' adult mosquitoes. So celery seed essential oil didn't just repel the mosquitoes, it debilitated them too!


Summary
Isn't this essential oil just incredible? Here's a quick summary of the benefits of celery seed essential oil that we've covered:
Celery seed essential oil benefits

Uses of Celery Seed Essential Oil

Celery seed essential oil has great benefits. But how can you use it? Well let's look at a few ways to do so.

Inhaling

You can add celery seed essential oil to your diffuser for a spicy scent. This oil also blends well other spicy and floral oils like black pepper, ginger, tea tree and lavender essential oil.

You can also diffuse the oil with citronella and other insecticidal essential oils to keep bugs away.

Massaging

Celery seed essential oil can also be used - diluted - on your skin. Don't forget to patch test first. And don't use a blend that is more concentrated than 5%. That means you can add up to 5 drops of this essential oil to 5 mL of your favorite carrier oil before applying the blend to your skin.

More Precautions

It is highly recommended to avoid celery seed essential oil while pregnant. In fact, if you are breastfeeding; suffering from any ailments; or are taking any medications, consult with your doctor before using this oil. It's always better to be safe than sorry.


Get Celery Seed Essential Oil:


What's next?

Return to:
- Essential Oils Listing
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Monday, 2 May 2016

How to Make Coconut Oil

How to make coconut oil? Well, it's not as hard as you think! And what better way to guarantee you're getting pure coconut oil than to make it yourself... at home... in your pjs?

All you need are brown coconuts, a few tools, some time and a little patience. The results - homemade coconut oil your skin will love.

So... are you ready to see how to make to coconut oil?
how to make coconut oil

How to Make Coconut Oil: Summary

Prep Time: more than 12 hours
Cook Time: less than 1 hour (**optional**)

Ingredients:
  • brown or mature coconuts [5 - 6 makes roughly 1 cup of oil]
Tools/ equipment:
  • cleaver or hammer
  • several bowls
  • sturdy knife
  • grating equipment [for example: a rough grater, coconut scraper, blender, food processor, or juicer]
  • straining equipment [for example: a simple strainer, cheese cloth, or any clean cloth]
  • spoons
  • clean bottles or containers for coconut oil
  • heavy bottomed pot [for example: cast iron pot] (**optional**)
Steps:
  1. Buy brown or mature coconuts.
  2. Crack them open.
  3. Remove the coconut meat (also called copra or 'flesh').
  4. Grate/ shred the extracted coconut meat.
  5. Squeeze the grated meat to extract coconut milk. Add water if necessary.
  6. Strain the coconut milk.
  7. Leave the milk overnight in a cool place to separate.
  8. Once separated, carefully scoop coconut oil from the top and bottle the oil.
    This is cold pressed, virgin coconut oil, which is sometimes called coconut cream or curd. And it typically contains some moisture.

  9. **Optional** - Processing further
  10. Heat the coconut curd in a heavy bottomed pot on medium heat.
  11. Stir continuously until the coconut oil and curd separate.
  12. Strain the oil.
  13. Carefully squeeze the curd particles to remove as much oil as possible. Bottle the oil.
    This is 100% pure coconut oil so it doesn't contain any moisture.


How to Make Coconut Oil: Details

Step #1: Buy brown/ mature coconuts

You can get brown coconuts at your local farmers' market, big box stores and specialty groceries. Ask them when they restock so you can get the coconuts at their freshest. Also verify that they are organic nuts if you want to make organic coconut oil.

How many brown coconuts you should get will depend on how much oil you want to make. Typically, five to six nuts will give you one cup of coconut oil. But the actual yield will depend on the size, quality and 'freshness' of the brown coconuts.

So choosing the right nut is important. When you're at the store, you want to get coconuts that are brown on the outside, feel heavy, have no signs of mold, and when you shake them, you can hear liquid sloshing around inside. These coconuts are usually 'fresher' and are more likely to make better quality coconut oil. Coconuts that are lighter, grayish, moldy, or don't have much liquid in them are older and may be rancid. These will make poor quality coconut oil.

Still, you will only know if a coconut is truly good when you crack it open.


Step #2: Open the coconuts

To open the brown coconuts, you'll need a cleaver or hammer and a bowl or two. You may also have use for a corkscrew or sturdy paring knife.

Before cracking open the nut, you can use the corkscrew or paring knife to dig holes into the coconut's darker spots or 'eyes.' Empty the coconut water out of these holes into a bowl. You can drink this water or use it later to help extract the coconut milk. But this is all optional since the water isn't necessary for making the oil.

To crack open a coconut, place a bowl under it to collect the water (if you didn't empty it already). You can also do this over your kitchen sink too. Holding the coconut in one hand, use a hammer or the back of a cleaver to tap the center of the coconut (against its grain). Rotate and repeat as necessary until the coconut shell breaks. Be careful with your fingers!

If you are keeping the coconut water, make sure to strain and empty the water into a separate bowl before cracking open the next nut, just in case you got any bad coconuts.

Bad coconuts smell rancid and their meat can be slimy, runny, and gross. Discard them! Good coconuts (like the ones below) do not smell and their kernels or meat are hard and white. These are perfect for making coconut oil.

how to make coconut oil: open brown coconuts opened brown coconuts


Step #3: Remove the coconut meat

If you are using a manual or electric coconut scraper, you can skip this step.

To remove the coconut meat, you will still need the cleaver or hammer and a sturdy knife. Use the back of the cleaver or hammer to gently tap the shell of the coconut. Sometimes, the coconut shell will pop right out. If it doesn't then insert the sturdy knife between the meat and shell and twist it slightly.

Note, the coconut shells can be a little unstable so be very careful when tapping and using the knife.

how to make coconut oil: remove coconut meat how to make coconut oil: remove coconut meat with a knife

Separated coconut meat: how to make coconut oil: coconut meat

You can peel the brown 'skins' off the coconut meat before grating but this isn't necessary.

You can discard the coconut shells or use them to make cute bowls and decorations. You can also add the smaller pieces to your garden.


Step #4: Grate/ shred the coconut meat

With the manual or electric coconut scrapers, you can shred the coconut meat directly from the coconut shell. Be sure to place a bowl under the scrapers to collect all the gratings. It can get messy!

If you don't have these scrapers, you can simply use the rough side of your grater to shred the extracted coconut meat. It takes a while to get done and you can accidentally grate your finger, but still, it is one of the best ways to get coconut meat into a really fine consistency.

how to make coconut oil: shred coconut meat

You can save time and your fingers by using a blender or a food processor. But you will need to cut the meat into small pieces to make it easier for your appliances. You may also have to add water to ensure the coconut meat blends properly. Note, by adding water, you will end up with a slurry-like consistency.

how to make coconut oil: blend coconut meat

I, personally, don't like adding too much water in this step because my cold-pressed coconut oil tends to have more moisture when I do. That's why I prefer manually grating the coconut meat.


Step #5: Extract the coconut milk

There are a few ways you can extract coconut milk from the meat. You can use a strainer, cheese cloth, or ... a juicer!

I love using the juicer because I don't have to add a lot of water. I simply load the chute with my grated coconut meat and switch on the appliance. The milk pours right out and the coconut meat left is really, really dry. Some powerful juicers can get the meat to an almost powdery texture, which is awesome since you'll get all the milk out. Note, you can also add the coconut meat slurry from your blender to your juicer.

With my juicer, I run it once, collect the dry coconut meat, mix it with a little water and add it back to the chute. I double juice :) ... Here's after first run:

how to make coconut oil: extract coconut milk

If you don't have a juicer, no worries. All you need to do is add a little water to the grated coconut and squeeze the coconut meat. You'll start seeing the water turning white. That's your coconut milk. And the more you squeeze the meat, the more milk you'll get out.

You can also work the slurry from your blender in the same way.


Step #6: Strain the coconut milk

You'll need a strainer, or cheese cloth or any cloth for this step.

The coconut milk and meat from your juicer, blender or gratings must be properly strained to remove any particles from the coconut milk. You can double strain and triple strain if necessary. And make sure you squeeze out as much milk as possible from the meat.

how to make coconut oil: strain coconut milk

You can eat the coconut meat that is left behind. It is a great source of fiber. You can also add it to your garden as an all-natural fertilizer.


Step #7: Leave the coconut milk to sit overnight

Once you're sure the coconut milk is properly strained, place it in a large bowl and let it sit undisturbed in a cool place overnight. Sometimes I put it in the fridge to make sure it stays cool. If it does get warm, your milk will start to smell a little rancid and the odor does transfer to the oil. So it is important to keep the milk in a cool place.

You can also cover your milk with a thin cloth when leaving it overnight.


Step #8: Scoop out cold-pressed, virgin coconut oil

By morning, you will find your coconut milk has separated into a solid, white layer on top and clear-ish liquid below. Using a spoon, gently remove the solid, white layer. This is your cold-pressed, extra virgin coconut oil! It's also called coconut cream or coconut curd.

how to make coconut oil: coconut curd

You will notice your oil will have a slight watery feel to it. That's because there is still water in the oil layer. But over time, the water will evaporate out. You can bottle the oil and store it in a cool place or in the fridge. If it is always cool, it will be good for several months to a year.

Here's my cold-pressed, virgin coconut oil/ coconut curd/ coconut cream:

how to make coconut oil: cold pressed, virgin coconut oil

How to Make Pure Coconut Oil

To make pure coconut oil, you have to process the cold-pressed, virgin coconut oil/ coconut curd further to remove the excess water. To do this you have to:

Step #9: Heat the coconut curd

Add the coconut curd to a heavy-bottomed pot over medium heat. Stir continuously to prevent the curd from sticking. After 10 - 15 minutes, you will see the curd will separate into light colored oil and white particles.

how to make coconut oil: cook coconut curd

After a few more minutes, you will notice the oil changes to a pale yellow color and the particles become brown. You can turn off the heat at this point.


Step #10: Strain the coconut oil

While the oil is still hot, carefully strain it using a cheese cloth or any other type of cloth. If you don't strain the oil, you may find tiny brown specks settling in it.

how to make coconut oil: strain pure coconut oil


Step #11: Extract as much oil as possible

The brown curd particles also contain a lot of oil so it's a good idea to squeeze as much oil out of them too... Carefully! And while they're still hot. If they get cold, the oil will solidify around the particles and you won't get it out.

So you can strain the hot curd particles in a few ways. For instance, you can twist your cheese cloth at its ends and continue twisting until you get some oil out. You can also place the cheese cloth on a slotted spoon, and squeeze down on the cloth using another spoon or something heavy. Either way, get as much oil as you can out without getting burned. It is oil after all.

Your final products are 100% pure coconut oil and brown curd particles. I used 3 coconuts and got about 90 milliliters of coconut oil. If kept in cool conditions, the oil will turn white and last for a few months to a year.

how to make coconut oil: final products

Note #1: The brown curd particles will still have some oil in them and they are great additions to your skin scrubs.

Note #2: You can use the pure coconut oil for oil pulling and cooking. Plus it's great for all your skin care and beauty regimes.

Note #3: So there's an old saying about making coconut oil and full moon. According to my mom - among others - you can get a higher yield of coconut oil when you make it on or around the date of full moon. Try it at different times and tell me if you got more or the same amount.

So now you know how to make coconut oil! Leave a comment and let me know how your oil turned out. :)


What's next?

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- Essential Oils Listing
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