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. 

Follow Johanna on twitter and facebook for more health tips and information.

Peyton Manning Scores a Touchdown with Gatorade

A recent paper in the Journal of Medical Ethics is questioning whether it is ethical for sugary sports drink manufacturers to sponsor sporting events and have their products endorsed by professional athletes.  Guzzling a 32-ounce sports drink can have you consuming 200 calories from over 50 grams of sugar or the equivalent of about 13 teaspoons of sugar (see photo).

According to the article, “when companies sponsor celebrity athletes to endorse their products, they are essentially suggesting that the purchase of this product will increase the consumer’s chances of being like the star athlete.”    This association also projects the image that these beverages are needed to stay hydrated to “go the distance.”

While sports beverages may be of benefit for some to consume during endurance and high-intensity sports, they are being marketed to the public who typically are not sweating profusely, but rather, sitting on the couch watching Monday night football.    Ironically, just about this time last year, I posted a blog questioning why Peyton Manning was promoting sugary sports drinks to kids.

Well, that was then, and this is now.   It appears that Peyton and Gatorade have changed their marketing approach.

Watch this hilarious “Sweat It To Get It” Gatorade commercial:

For the record, the Academy of Nutrition and Dietetics' position paper on Nutrition and Athletic Performance states that sports drinks containing calories and electrolytes can help sustain endurance exercise performance and are typically recommended for exercise events lasting longer than 1 hour.

For the rest of us, we can hydrate with calorie-free, sugar-free water.


Be well, Joan

Twitter  @JoanSalgeBlake

Wheat Germ Oil

If you are here right now, you probably know Vitamin E is really good for your skin. But did you know wheat germ oil contains really high levels of Vitamin E? Or that its Vitamin E content is one of the highest among carrier oils?

It really does. But what does that mean? Well, that means there are loads of wheat germ oil benefits for skin and hair... your skin and your hair!

So let's see some of these wheat germ oil benefits along with properties and uses of this amazing carrier oil.

Quick Glance at Wheat Germ Oil

Pros:
Wheat germ oil is perfect for dry skin and has antioxidant and anti-inflammatory properties. That definitely helps wheat germ oil repair skin, reduce wrinkles, and even improve circulation.

Cons:
As much as I love the oil, I have to admit it's pretty thick. Plus it has a strong scent and doesn't absorb quickly. But the saddest part is, wheat germ oil may cause you to break out if you have acne prone skin.

Precautions:
There are not a lot of warnings about wheat germ oil. I mean people eat the stuff! But if you have Celiac disease or you are sensitive to wheat or gluten, don't use wheat germ oil. Also, you should use with caution if you have acne prone skin.

Properties of Wheat Germ Oil

Here are a few properties you should know about wheat germ oil.

Name

Its botanical name is Triticum vulgare. Like all essential and carrier oils, double check this name when buying wheat germ oil just to make sure you're getting exactly what you're asking for.

Color & Smell

Wheat germ oil has a beautiful dark yellow to almost brown color. It also has a strong, wheat-like smell. The smell isn't to everyone's liking, so test it before buying.

Texture

Like I said before, wheat germ oil has a really thick consistency. That makes it perfect for dry and dehydrated skin! But it's not so great for normal to oily skin types. It sometimes feels heavy especially since your skin doesn't absorb it quickly.

Look: there's a quick solution for this. If you mix wheat germ with a much lighter carrier and maybe even some of your favorite essential oils (like ylang ylang or German chamomile), you can lighten up the texture (and smell) of this awesome oil. I've added a few blend ideas below to help!

[New: 30 Ways You Shouldn't Use Essential Oils]

Components

Wheat germ oil has a lot of fatty acids in it, along with proteins, lecithin, vitamins (A, D, and E), and minerals. The fatty acids here are: linoleic or omega-6 (which makes up about 50% of the oil); palmitic (15%); oleic (15%); linolenic or omega-3 (7%). These fatty acids each have amazing benefits for skin and hair as you'll see in a bit.

As I said before, wheat germ oil has one of the highest Vitamin E (alpha tocopherol) levels among all the carrier oils (and all vegetable oils too). You'll find tocopherol in a lot of beauty products you own. It's the bomb when it comes to having great skin and hair!

Wheat Germ Oil Benefits

I can rant and rave about what wheat germ oil is good for, but you're not going to believe me without proof. No worries! There are a lot of studies that prove its benefits for your insides and out. Here are the wheat germ oil benefits for your skin and hair.

1. It's moisturizes

Remember the fatty acids in wheat germ? They make the oil thick and slow to absorb which means wheat germ oil is perfect for moisturizing dry, irritated, and dehydrated skin. Plus it works well for rough, cracking skin too. So you can use it for smooth elbows, knees, heels and anywhere else that needs a little extra moisturizing like dry, brittle hair. Yup! Wheat germ moisturizes hair too!

2. It neutralizes free radicals

Free radicals are little chemicals that form when you're exposed to sunlight and other harsh environments (new evidence: your skin makes free radicals too!). These chemicals can damage skin cells, collagen, and elastin. And besides damaging them, they slow down collagen and elastin re-generation.

Translation: wrinkles!

Free radicals actually cause wrinkles and can increase your chance of getting skin cancer.

Before you start freaking out, you should know wheat germ oil has got your back! Remember, the oil has the highest levels of Vitamin E? Well, the vitamin is a powerful antioxidant and free radical scavenger which means it can neutralize free radicals. That also means you can use wheat germ oil to prevent wrinkles!

[Related: Basil oil also fights free radicals]

3. It repairs skin

Your body needs Vitamin E to repair and regenerate cells and tissue. That's a primary function of Vitamin E.

So when you use wheat germ oil, you are feeding your skin with the vitamin it needs to repair itself. That means you can heal cuts, wounds, burns, skin ulcers, sun burn, scars, stretch marks and dermatitis with wheat germ oil.

4. It reduces inflammation

Vitamin E also has anti-inflammatory properties. So you can use wheat germ oil to reduce redness, irritation and dermatitis. Skin conditions caused by inflammation like psoriasis and eczema can also be eased with wheat germ oil.

5. It boosts collagen and elastin production

Not only can Vitamin E stop free radicals from damaging collagen and elastin, but it can also repair and regenerate them. You may know collagen helps skin stay firm, strong and elastic while elastin helps maintain skin's shape even after contorting or stretching. These are really important for reducing stretch marks, wrinkles, and sagging.

But there's a problem.

Several studies show when Vitamin E is applied onto your skin, it penetrates pretty quickly but doesn't get very far into the skin. The highest concentrations of Vitamin E are within the first 0.005 millimeters of your skin. So lots of Vitamin E molecules can't get to the collagen and elastin layers deep inside your skin.

It's ok though!

You can feed the collagen and elastin layers by eating wheat germ oil. You only need one tablespoon to meet your daily Vitamin E requirements. If you can't stomach it, no worries. Just add almonds, spinach, pumpkin seeds, avocados, or fish to your diet. These foods are rich in Vitamin E so they'll definitely help keep your skin firm, strong and beautiful.

6. It improves circulation

Quite a few studies show wheat germ oil improves blood circulation to your skin. Improved blood flow ensures more nutrients and oxygen get to your skin and more toxins and waste are removed from the it. That means your skin will look healthy, nourished and radiant.

You will also experience improved blood flow if you apply the oil to your scalp. Here, more blood flow causes healthier and stronger hair follicles. And who doesn't want strong, healthy hair?

7. It works better with aloe vera

A small 2010 study tested the hydrating effects of herbal moisturizers on six volunteers and found wheat germ oil is very moisturizing on its own. But when it's added to aloe vera, it has a synergistic effect; meaning the two are more moisturizing and hydrating together than apart.

This is incredibly useful for badly damaged, dry skin, sun burn, stretch marks, and wrinkles.

8. It works with Vitamin C too

Remember Vitamin E in wheat germ oil is a powerful antioxidant? When it reacts with free radicals it can form its own radical and requires another antioxidant to reduce it.

Vitamin C has been shown to do this job very well. That's why so many skin care and beauty products contain both ingredients. They're better together!

Isn't this oil impressive? Here's a quick summary of a few wheat germ oil benefits:

Where to Buy Wheat Germ Oil

You've seen wheat germ oil's amazing properties and benefits. But now you're probably wondering where can I buy wheat germ oil? Well, you can find it in most health stores and there are tons of options on Amazon.

But why buy wheat germ oil when you can ... make it yourself! It's a great DIY project and you're sure to get pure, unadulterated oil. Here's how to do it:

How to make wheat germ oil

You'll need:

1. wheat germ, which you can get from any health store
2. an oil press (there are a few on Amazon)
3. bowl for waste
4. clean glass bottle and cover
5. funnel (optional)
6. cloth to strain any particles in the oil (optional)

With these

• Simply add the wheat germ to the oil press hopper and flip the switch (or move the handle, if it's a manual press).
• Position the bottle to collect oil exiting the press. You can use the funnel here to make sure there aren't any spills and, if you believe you'll get bits of wheat germ in the oil, cover the funnel with the cloth.
• Place the bowl to collect the waste material from the spent wheat germ.
• Once you're done, cover the bottle and store it in the fridge or in a dark area to make sure it lasts.

That's it! Oil recovery is about 30%. So if you use 3 parts of wheat germ (e.g. 3 cups), you should get close to 1 part of wheat germ oil (about 1 cup).

Wheat germ oil (either DIY or store bought) will last for about six to eight months provided it is not over exposed to light, heat and air.

Just a quick note: there is no such thing as wheat germ essential oil. Essential oils have light, volatile compounds. But this oil has large, heavy, non-volatile compounds like fatty acids and vitamins.

Uses of Wheat Germ Oil

Very early on in this post, I promised you massage blend and skin care recipes. But before you get started, do a skin patch test to make sure you're not allergic or sensitive to wheat germ oil. This is really important!

When that's done, here are a few blends to try.

1. For dry and mature skin: You can use the oil as is or mix it in a 1:1 ratio with another thick, moisturizing oil like avocado oil. While avocado is thick, it gets absorbed really quickly into the skin and so it won't leave you feeling overly greasy.


2. For combination and oily skin: Use a lighter oil like jojoba or sunflower oil in a 6:1 ratio with wheat germ oil i.e. 6 tablespoons of jojoba oil to 1 tablespoon of wheat germ oil. You can use this mix on your skin and hair


3. Can't stand the smell? Mask it with another strong scent that you actually like. Five drops of essential oils to any of the above blends would work. My favorites are lavender, sandalwood, ylang ylang and orange.


4. For a moisturizing face mask: A 1:1 ratio of honey and wheat germ oil makes a super moisturizing face and skin mask. This is perfect to add to your natural skin care regime. Simply apply the mix to your face and let it sit for 15 - 20 minutes before rinsing off.
   Remember, wheat germ has a high comedogenic rating, meaning it can cause acne. So you should use this mask with caution if you have acne prone skin.


5. For strengthening hair: Using a 1:1:1 ratio, mix one part coconut oil with one part pure aloe vera and one part wheat germ oil. Massage this mix on your scalp for 10-15 minutes before rinsing off.


6. For stretch marks: Use wheat germ oil directly on your marks. You can also use a 1:1 ratio of wheat germ oil and calendula oil or an 8:1 ratio of cocoa butter to wheat germ oil (i.e. 1/2 cup of cocoa butter to 1/16 cup or 1 tbsp of wheat germ oil).

What's next?

Return to:
- Carrier Oils Listing
- Essential Oils Listing

Slim By Design

Have you ever looked in the mirror, frustrated by your expanding waistline, and asked yourself, “how did this happen?”   Cornell University professor, Brian Wansink, Ph.D. may have not only uncovered the reason for your mysterious weight gain, but more importantly, the way to manipulate your environment to slim down.  As a behavioral economist researcher, he has authored over 200 academic articles and books on the fascinating science of eating behaviors.

In his new book, Slim By Design, Wansink shares how to make small and effective, research-based changes in the five “zones” in your life where you do the majority of your eating: your home, workplace, grocery store, favorite restaurant, and school.  These five zones are likely engineered to make you “fat by design” by encouraging you to mindlessly nosh throughout your day.  Daily, mindless eating causes many of us to unknowingly and chronically take in extra calories, so that over time, we frustratingly don’t like what we see in the mirror.

Take this quiz to learn more just a few of the many environmental changes that you can make that could make a difference in your weight:

 

Here are Wansink’s answers based on research:

1. Home: (A)  People with fruit bowls weight eight pounds less than their neighbors without.  Bonus tip:  Reducing kitchen clutter does cut snacking by one-third as well.

2. Restaurants:  (B) People who take to-go boxes eat one-third fewer calories than those who don’t.  Bonus tip:  Sit by the window and you’re twice as likely to order salad

3. Grocery Stores:  (B). People who divide their shopping carts in half – fruit and vegetables in the front and all the other food in the back -- buy twice as many fruits and vegetables as people who don’t.  Bonus tip: Chewing gum while you shop also cuts cravings and snack-food purchases by over 20 percent.

4. Workplaces: (A) Leaving your desk causes you to eat better, snack less, and rate work as more balanced than if you were to eat at your desk.  Bonus tip:   Choosing fruit first also triggers healthier entrée selections.

5. Schools:  (A) Vegetables with creative names (such as Power Peas) sell 28 percent more.  Bonus tip:  Cookie sales are cut by half if kids are forced to use cash.

“Becoming Slim By Design works better than trying to become slim by willpower,” claims Wansink.   “That is, it’s easier to change your eating environment than to change your mind.”  The book advises you how to change the environment in these five zones to make it easier for you to mindlessly eat less.  Click here for more on the Slim By Design movement. 

I don’t know about you, but a big bowl of apples is my new kitchen table centerpiece, and I am getting a window table at the restaurant the next time I dine out.  I feel slimmer just thinking about it.

Be well, Joan

Twitter:  @JoanSalgeBlake