Taking the Pulse on Pulses

It’s official.  The Food and Agriculture Organization of the United Nations (UN) has formally declared that 2016 is the “International Year of Pulses.”  In other words, the UN is on a global mission to get us to eat more pulses.

So the million dollar question is, what the heck is a pulse?  Pulses are part of the legume family.  I am sure that clear things right up for you.

Legumes consist of dried beans and peas, chickpeas, lentils, soybeans, peanuts, and fresh peas and beans:  

Source:  Pulse Canada

Pulses are the subcategory of legumes, such as peas, chickpeas, lentils, and dried beans that are harvested solely to eat the dry seed.  In contrast, soybeans and peanuts are  grown to be eaten but they are used to also create oils such as soybean and peanut oil.  You are not going to find chickpea oil down the supermarket aisle any time soon.

So why all this international attention?   From a nutritional standpoint, you can’t beat them for good nutrition.  Pulses are a good source of protein, the minerals, iron and zinc, and also B-vitamins, such as folate.  Research suggests that their high fiber content can help you lower your blood cholesterol levels and increase that feeling of fullness at meals to help you better manage your appetite and weight.   Because they are more slowly digested, they can also help individuals better control their blood glucose levels after eating a meal.   Lastly, at less than $2 per pound, they are kind to wallet by giving you a lot of bang for your buck.

While some dry pulses need to be soaked for as long as 12 hours in water in your refrigerator before cooking them for yet another 30 to 60 minutes, the canned varieties are ready-to-go and perfect for those of us who are time-impaired.  If you are worried about the higher sodium content in canned pulses, use this trick from Pulse Canada to wash away more than 40 percent of the sodium in the can:

Try these 5 ways to add pulses to your diet:

1. Add lentils to homemade or canned soups for a hearty lunch.
2. When making tacos, use less ground meat or poultry and add in more black beans.
3. Add white beans to spaghetti sauce for a vegetarian pasta dish.
4. Add black beans and salsa to your mac & cheese to create a Mexican twist on the      traditional dish.
5. Sprinkle chickpeas on your tossed salad for a hearty topping.

Happy Year of the Pulse.


Be well, Joan

Twitter:  @JoanSalgeBlake

Food Safety During the Blizzard

Photo Source:  FDA

If the blizzard is blowing into your area, let's hope it doesn't take down the power line in your neighborhood. 

  

To prepare yourself for this potential storm, consider this advice by the Food and Drug Administration (FDA) and the Academy of Nutrition and Dietetics (AND):  

Before the Power Goes Out:

• Make sure that your refrigerator is set at 40 degrees F or below. Above this temperature, pathogens, which cause foodborne illness, grow more rapidly.
• Make sure that your milk and eggs are stored in the back of your refrigerator, rather than on the door, to keep them colder longer. The temperature of the refrigerator door is typically higher due to its constant opening and closing.
• Move any fresh meat, poultry, and fish, as well as leftovers in your refrigerator, into your freezer.  Frozen food will stay colder longer.
• Put containers of water in your freezer to create blocks of ice to help keep food cold in the freezer, refrigerator, or coolers just in case you lose power.

Should the Power Goes Out:

• Avoiding opening the refrigerator and freezer unnecessarily. The longer the doors are closed, the longer the food will remain at a cold temperature.
• If your power is restored within four hours, the items in the refrigerator should be safe to eat if you don't constantly open it.
• A freezer that is stuffed full will stay at freezing temperatures for two days if the door remains closed. A half-full freezer will stay at freezing temperatures for one day if the door remains closed.

Once the Power is Restored:

• When your power is restored, check the temperature inside of your refrigerator and freezer. If it is reads 40 degrees Fahrenheit or below, the food is safe to eat and/or can be refrozen.
• Wait until the temperature of the refrigerator drops to 40 degrees F or below before you restock it.

Lastly, when in doubt, throw it out.

Be safe, Joan

Twitter: @JoanSalgeBlake

Dietary Guidelines Update: Superfoods are OUT, Super Diets are IN

The much awaited science-based Dietary Guidelines for Americans 2015-2020 have been released and a key take-home message is that the whole healthy diet is greater than the sum of its parts.  Research supports that it is a healthy eating pattern, not a single component or nutrient, which is the best ammunition to fight heart disease, certain cancers, stroke, and diabetes – four of the ten leading causes of death among Americans.

According to the Guidelines, “the components of the eating pattern can have interactive and potentially cumulative effects on health” over your life.  In other words, there isn’t an isolated superfood berry, exotic vegetable, rare flounder, or ancient grain that is going to be the magic ingredient in fighting these chronic diseases and trimming your waist.  Rather, it takes a village, and an entire healthy eating pattern, to make a difference in your long-term health.

The good news is that there isn’t a one-size-fits-all eating plan that you have to follow.  In fact, these latest guidelines provide suggestions for a variety of healthy eating patterns that can help you reduce your risk of obesity and the chronic diseases that plague us.

The common theme in all of these diets is that they are higher in vegetables, fruits, whole grains, low or non-fat dairy and/or soy beverages, and provide of variety of protein foods such as seafood, lean meats, poultry, legumes (beans and peas), and nuts, but are limited in saturated fats, trans fats, added sugars and sodium.  Here are four examples of diets cited in the Guidelines, so pick one that tickles your palate:

MyPlate

Healthy Mediterranean-Style Eating Pattern

The DASH Diet

Healthy Vegetarian Eating Pattern

Looking to a superfood or supplement to keep you healthy was yesterday’s nutrition news.  Rather, spend your energies and money concentrating on consuming a healthy eating pattern that you will embrace for the long-haul.  This is the best way to fight obesity, heart disease, certain cancers, and diabetes with your knife and fork.



Be well, Joan

Twitter: @JoanSalgeBlake

5 Tips to Prevent Food Poisoning at Your Holiday Buffet

Photo Source:  FoodSafety.gov

The one sure way to ruin your holiday festivities is to give your dinner guests the gift that keeps on giving…..for hours, if not days.  That is a gift of a bout of foodborne illness, better known food poisoning. 

Annually, 1 in 6 Americans get sick from consuming contaminated foods.  According to the Centers for Disease Control and Prevention (CDC), raw foods from animal sources such as meat, poultry, eggs, unpasteurized milk, and raw shellfish are the chief culprits in carrying the pathogens that can make you dreadfully sick.

Festivities that last for many hours also can pose many problems.  “Foods served buffet-style at parties tend to sit out for hours without refrigeration or heat, increasing the risk for foodborne illness,” states Alissa Rumsey, RDN, and spokesperson for the Academy of Nutrition and Dietetics.  If you are planning a holiday buffet, you need to keep hot foods hot and cold foods cold to reduce the risk of food poisoning.

To keep you and your guests safe this holiday season, use these 5 tips from the Food and Drug Administration (FDA):

Tip No. 1: Size Matters

If you're planning a buffet at home and are not sure how quickly the food will be eaten, keep buffet serving portions small. Prepare a number of small platters and dishes ahead of time and replace each empty serving dish with a fresh one throughout the party.

Store cold back–up dishes in the refrigerator or keep hot dishes in the oven set at 200° F to 250° F prior to serving. This way, your late-arriving guests can enjoy the same appetizing arrangements as the early arrivals.

Tip No. 2: Take Temperatures

Hot foods should be kept at an internal temperature of 140° F or warmer.  Check the food often with a good thermometer.  Serve or keep food hot in chafing dishes and slow cookers.  If using a warming tray, be aware that some warmers only hold food at 110° F to 120° F.

Tip No. 3: Chill Out

Cold foods should be kept at 40° F or colder.  Keep cold foods refrigerated until serving time.  If food is going to stay out on the buffet table longer than two hours, place plates of cold food, such a shrimp, on ice to retain the chill.

Tip No. 4: Keep It Fresh

Don't add new food to an already-filled serving dish.  Instead, replace nearly-empty serving dishes with freshly-filled ones.  Be aware that during the course of the party, bacteria from people's hands can contaminate the food.  Plus, bacteria can multiply at room temperature.

Tip No. 5: Watch the Clock

Remember the 2-Hour Rule: Discard any perishables left out at room temperature for more than two hours, unless you're keeping it hot or cold. If the buffet is held in a place where the temperature is above 90°F, the safe-holding time is reduced to one hour. Whether you’re sending “doggie bags” home with guests or are saving them for yourself, leftovers should be refrigerated as soon as guests arrive home and/or within two hours!


Be well, Joan


Twitter:  @JoanSalgeBlake

7 Essential Oils For Hair Growth

Let's face it. You're going to have hair loss problems at some point in your life. Luckily, you can use essential oils for hair growth! And there are studies to validate this. But before we get into it, let's learn more about hair and hair loss treatments.

Hair Growth

Hair growth is cyclic and goes through three phases:

• the anagen or growth phase
• the catagen or transition phase
• the telogen or resting phase

About 90% of the hair follicles on your head are in the growth phase which lasts for two to eight years! The rest of your hair follicles, however, are in the transition phase which lasts for about two to three weeks; and the resting phase which lasts for two to four months.

In the resting phase, your hair follicle releases and sheds and a new follicle replaces it. Then the cycle repeats but this time the anagen phase gets a little shorter than before and the follicles get a smaller, shorter and thinner.

Causes of Hair Loss

It is normal for you to shed between 50 to 100 hair follicles per day. After all, you may have about 100,000 to 150,000 strands of hair on your head. Maybe even more. But when you wash your hair, you can lose up to 250 strands. And, if you're combing or brushing vigorously or using chemicals in your hair, chances are you may lose even more.

Then there're the age and genetic factors. As you get older, the rate at which your hair grows begins to slow down. And if your parents suffered from androgenetic alopecia, which is the medical term for male- and female-pattern baldness, then it's likely that you may suffer from it too. That means you may experience hair thinning, a receding hair line, and overall hair loss.

Age, genetics, brushing, and chemicals aren't the only factors that contribute to hair loss. There are other things too like stress, abnormal hormone levels, low-protein intake, trauma, medication, rapid weight loss, psoriasis, and illness. And, for women, pregnancy and polycystic ovary syndrome also play a role in hair thinning and hair loss.

That's a long list for causes of hair loss! So how do we fix it?

Current Treatments for Hair Loss

There are a few products on the market (as well as medical procedures) that claim to reverse hair loss and improve hair growth. But many of them don't really work. And the ones that do will only work if you continue using the product. Figures!

Finasteride

Finasteride is a drug sold under the brand names – Proscar and Propecia. It is sold as 1mg tablets and is prescribed for daily use by men and postmenopausal women. Numerous studies have shown that 30% of men see improvement in hair loss after six months of taking the drug. And, after two years of treatment, about 66% experience improved scalp coverage. However, the treatment's effectiveness only lasts as long as the drug is taken.

There may also be side effects too. Reports suggest that while adverse effects are rare, some studies (like this one) have noted some men may experience lower libido, and erectile and ejaculatory dysfunction.

Finasteride is not recommended for younger women because it can cause birth defects in male fetuses. And, studies done on postmenopausal women have found the drug isn't as effective for women.

I should also mention that some women may experience increased libido and breast tenderness.

Minoxidil

Minoxidil is an over-the-counter drug, marketed under a number of brand names including Regaine, Rogaine, Lipogaine, EXT, etc. It is mainly sold as a mousse or liquid at concentrations of either 2% or 5% (for extra strength) and as an oral tablet. In the liquid form, it needs to be applied two times a day to a dry scalp and left for an hour before rinsing.

Minoxidil is recommended for both men and women and works by widening the blood vessels to the scalp, thereby allowing more oxygen, blood and nutrients to flow to the hair follicles. In addition, it also works by speeding up the telogen or resting phase and increasing the anagen or growing phase.

Studies have shown that 40% of men who used minoxidil saw hair regrowth after three to six months of use and, just like finasteride, it is effective as long as the product is used. Studies (including this 1990 one) have also shown that women experience similar results.

But again, there are side effects.

Eye irritation, dryness, redness and irritation of the scalp, head scratching, and unwanted hair growth in other areas are all common side effects. Less common effects include dandruff, dizziness, allergic reactions, fast heartbeat, chest pain, weight gain, and swelling.

Yikes.

Other drugs

Other drugs like cyproterone acetate (which combined with estradiol is sold as the contraceptive pill Diane-35) and spironolactone are also used to treat androgenetic alopecia in women. However, there is less literature on these drugs. Both show similar effects for preventing hair loss and thinning after six to nine months of use but the effects may not necessarily be as significant as minoxidil and finasteride.

Furthermore, the side effects are also lengthy and may include breast tenderness, menstrual irregularities, fatigue, depression, loss of libido, and more.

Essential Oils for Hair Growth

With all those side effects, it's no wonder everyone is looking for safer, DIY remedies for dealing with hair loss problems. And guess what? You can use essential oils for hair growth! Admittedly, the literature may be somewhat limited but it's a good place to start.

So let's see which essential oils you can try for hair growth.

Rosemary Essential Oil

Rosemary essential oil can be used in the treatment of hair loss and androgenetic alopecia. And this 2015 clinical study proved it.

The small, 6-month study compared the effects of rosemary oil and 2% minoxidil on 100 patients with androgenetic alopecia.

Before any treatment began, a baseline was developed for each patient using microphotography.

After three months, microphotographic assessment was repeated. At this point, no major changes were noticeable.

After six months, at the end of the study, the assessment was repeated again. This time there were significant increases in hair count for ALL patients! And patients who used rosemary oil had similar increases to those using minoxidil 2%.

That means rosemary oil was just as effective as minoxidil! And we know minoxidil is one of the more effective treatments for hair loss. But that's not all. The patients in the rosemary oil group experienced less scalp itching.

So you can definitely use rosemary essential oil for hair growth!

And if that's not enough, there's another study done in 2013 that reviewed the benefits of rosemary and its essential oil. The study noted that rosemary oil blends can be rubbed into the scalp in order to stimulate activity in the hair bulbs. This, the study pointed out, can help prevent premature baldness.

So try rosemary essential oil for hair growth!

Remember though, you should dilute rosemary oil in a carrier oil before massaging it into your scalp. A 5% rosemary essential oil mix (which is about 5 drops in 5mL of carrier oil) should be sufficient.

Thyme, Rosemary, Lavender and Cedarwood Essential Oils

This combination has shown good clinical results as is evidenced by this 1998 study.

The study involved patients with alopecia areata (a type of spot baldness due to auto-immune disease).

The patients were split into two groups - an essential oil group and a control group. The essential oil group was given a blend containing 2 drops of thyme, 3 drops of rosemary, 3 drops of lavender and 2 drops of cedarwood essential oils in 3 mL of jojoba and 20 mL of grapeseed oils.

The patients were advised to massage the blend into their scalp for two minutes before wrapping their head with a warm towel to ensure absorption of the oils. They were also advised to leave their head wrapped overnight.

The control group was given a mix of 3 mL of jojoba oil and 20 mL of grapeseed oil only.

Visual and photographic assessments of the patients' hair were done at the beginning of the study and repeated three months later and seven months later, at the end of the study.

About 44% of patients in the essential oils group experienced significant improvement in hair growth versus 15% in the control group. And one patient in particular experienced incredible results.

The study also pointed out that the essential oils had no significant adverse effects and could be considered as a safer alternative for hair growth treatments.

Peppermint Essential Oil

There isn't clinical evidence supporting the use of peppermint essential oil for hair growth. However, there is a really interesting animal study, done in 2013, that's worth mentioning.

The study looked at the changes in hair growth due to saline, jojoba oil, 3% minioxidil and 3% peppermint essential oil on male mice. The mice were shaved and the respective compound (depending on the group) was topically applied once per day, six days a week for four weeks.

Photographs were taken at the beginning and at the end of each week of the study. Also, the animals' skin tissue were also tested.

The results showed that, by the second week, the mice in the peppermint essential oil group had faster hair growth rates than the other groups. And, by the fourth week, the peppermint group showed 92% hair growth; more than minoxidil's 55%.

The researchers also noted that peppermint essential oil induced significant increases in hair thickness, length, follicle depth and dermal thickness. These increases were higher than those for minoxidil.

Therefore, peppermint essential oil may be very useful for hair growth.

Clove Basil Essential Oil

Another animal study (from 2004) explored the effects of clove basil essential oil (Ocimum gratissimum Linn) on hair loss.

Mice were treated with the chemical, cyclophosphamide, in an effort to simulate chemotherapy-induced hair loss. Then, researchers topically administered clove basil oil to the test group.

The results found the essential oil group had enhanced levels of hair growth and the study suggested clove basil may help patients with chemotherapy-induced hair loss.

Special Mention: Tea Tree Essential Oil

Finally, a 2013 clinical study explored the effects of a multimodal minoxidil emulsion versus minoxidil alone for treating androgenic alopecia.

The minoxidil emulsion contained 5% minoxidil, 0.5% diclofenac (which is an anti-inflammatory) and 5% tea tree oil, which was used as an antimicrobial agent. The basis for using tea tree was to help eliminate bacteria and fungi that could affect hair growth and lead to hair fall.

Thirty-two men participated in this study and applied the respective mixes twice a day for 32 weeks. Interestingly, the results showed the emulsion group saw a greater increase in hair count, thickness and weight than the minoxidil-only group.

So not only can some essential oils promote hair growth, but they can also enhance the effects of current treatments for hair loss.

Amazing!

Note:

It is best to use essential oil blends with a concentration of 5% or less. More concentrated blends can lead to skin irritation and possible damage.

And, like all the mentioned studies showed, using essential oils for hair growth requires daily application, consistency and time. There really isn't a quick fix for faster hair growth!

Get these essential oils:

Is That Second Cup of Coffee Really Good For You?

Source:  AHA

It may just be according to a recent study published in the journal, Circulation, of over 200,000 adults who were nonsmokers.  In this study, researchers look at their java-consuming habits over a 28-year period and found an association between drinking up to 5 cups of coffee daily and a lower risk of dying from heart disease, type 2 diabetes, and neurological diseases, such as Parkinson’s disease and Alzheimer’s disease.

Interestingly, it didn’t matter if these folks drank regular or decaffeinated coffee, which led the researchers to believe that other compounds, such as phytochemicals and the mineral, magnesium, in the java may be providing the health benefit.

But before you start ordering that second mocha grande, keep in mind that the researchers used an 8 ounce serving as a measure of a “cup of coffee.”  If your daily coffee is served in one of these tumblers, you may be at the 5 cup maximum after your second order:

 

According to Ming Ding, MD, one of the researchers of the study, “Although our study showed that 5 cups of coffee was associated with a lower risk of mortality among never smokers, we suggest to consume a moderate amount of coffee.  The reason is that we do not know if coffee drinking has an acute effect on blood pressure.”  Chronic high blood pressure increases the risk of stroke, one of the leading causes of death among Americans.

Also keep in mind that this study looked at the coffee consumption habits of folks decades ago when coffees didn’t have designer names and weren’t jam-packed with tons of added sugars and calories.  As I reported in a recent posting, your daily coffees could be giving your diet a major calorie and sugar jolt. 

With the latest Centers for Disease Control and Prevention (CDC) reporting that obesity is at an all-time high among American adults, you may want to savor the potential benefits of drinking coffee daily but order it without a ton of extras added to it.

I’ll have a small, regular coffee with (low fat) milk, please.

Be well, Joan

Twitter:  @JoanSalgeBlake

Make your own Joy Essential Oil Blend - DIY Recipe and Uses

Wow, the past month (April/May 2015) for me has been super overwhelming, with kids being sick and my dad being out of town and having open heart surgery, birthday parties, traveling, vacations, and stress at work....... wholly moley, I am just exhausted physically and emotionally and have been feeling so down in the dumps. I've heard of the Joy Essential Oil blend and thought I should mix some up and give it a try to get myself in better spirits.

** My blogging on essential oils took a back seat since my youngest daughter got very sick just after her 1 year birthday back in May. She was diagnosed with Transverse Myelitis which is an autoimmune disease triggered by the vaccines she received. It caused her immune system to attack her spinal cord causing paralysis of her limbs and torso.  For more information on my daughter's illness you can visit her page at www.GoFundMe.com/MaggieDawn. 

I had this saved as a draft just needing some final edits in my files since about April, 2015. The good news is that she is recovering and I am slowly getting back into things I used to do. It's been a long six months but I will say that I had my oils with me even during our 2 week hospital stay and at home to help us get through our tough times.


Our 'go to' oils have been; Peace and Calming, Lavander, Jojoba Oil, Frankinscense, and Theives. I haven't been able to mix up the Joy blend but I will be ordering up the few that I need and enjoying Joy as it has been much needed and I'm sure it would have been handy to have. 

Joy Essential Oil Blend promotes the emotions of love, happiness and confidence. It helps us release emotional blocks of love, self-love and sharing love. It also helps us release grief and sorrow that is stored in the heart and lungs according to Traditional Chinese Medicine.

Joy (TM) is an essential oil blend by Young Living Oils.

It is a blend of ten different oils. 

• Ylang Ylang -has a long history in skin and hair care products, particularly in Asia, where it is used to promote luxuriant hair. It also restores confidence and equilibrium.
• Bergamot- includes soothing digestion and combating stress. The essential oil has a calming aroma which relaxes the mind and body.
• Geranium - helps you relax and beatify your skin! Used traditionally to support the circulatory and nervous systems, a great deal of its strength lies in its ability to revitalize body tissues.
• Rosewood - is soothing to the skin it is emotionally stabilizing and is used for relaxation.
• Lemon -consists of 68 percent d-limonene, a powerful antioxidant; and may be beneficial for the skin. It has cleansing and purifying properties.
• Jasmine - as a wonderful aroma that relieves stress and uplifts the mind and body! It is also beneficial for the skin and supportive of women's challenges. It has been used throughout history for romance and attraction and for balancing the feminine energy of the body.
• Roman Chamomile - creates inner peace. It is a calming oil that resonates well with adults, children and animals! Soothing to all types of skin, it is used extensively in Europe in skin preparations. Roman chamomile is also beneficial when added to massage oil for relief of muscle discomfort after exercise.
• Rose Otto - has an intoxicating aroma that relieves stress. It is also known to help occasional discomfort associated with women's menstrual cycle; and is excellent for all skin types.
• Mandarin (or Tangerine) - is uplifting to the mind and body and brings happiness and peace. It reduces stress and irritability.
• Palmarosa - also been known as Turkish Geranium or Indian Geranium Oil. Supports the digestive system and is stimulating and soothing to the body and mind.

In the revised formulation from Young Living, Rosewood has been replaced with:

• Coriander - has been used since Ancient Egypt. It may support healthy digestive and circulatory system functions and has been studied for the support it may offer to a healthy pancreas.

Uses For Joy Essential Oil 

Abuse,  acceptance, agitation, anger, argumentative, aura, clearing, deodorant, despondency, disappointment, discouragement, dying, energy, expression, frigidness (women), grief, grounding, happiness, heart (broken or heavy), injury (emotional), jealousy, lack of sex drive and  libido (women), loss of loved one, love, occasional mood swings and blues, obsessiveness, personal change, positive feelings, pregnancy, protection, resentment, restlessness, sadness, stress, transitions, trauma, and weight loss (emotional).

Application

Diffuser

Topically. Apply 2-3 Drops on wrists, behind ears and on neck 

Combine with carrier oil and enjoy a relaxing massage

Combine a few drops mixed with epsom salts and enjoy a soothing, uplifting bath.

*****DIY Joy Essential Oil Blend Recipe*****

40 Drops Ylang Ylang

40 Drops Bergamot

30 Drops Rosewood Or Corriander 

20 Drops Geranium 

20 Drops Lemon

10 Drops Jasmine

10 Drops Palmarosa

5 Drops Mandarin or Tangerine

5 Drops Roman Chamomile

5 Drops Rose

Disclaimer:The information on this site is for educational purposes only. It is not intended to diagnose or prescribe any of these products for you or your family. In the case of illness you should contact your health care professional. In no instances shall the owner of this website or its affiliates be responsible or liable for any damages whatsoever resulting in connection with the use of this information, products, or its publication. The decision to use any information from this site is the sole responsibility of the reader.