Apples to Apples

An apple a day...puts the doctor out of business.  Delicious, versatile and full of fabulous nutrition, this crisp, white-fleshed fruit provides a ton of health benefits.

•  Apples are high in fiber and low in calorie, two properties that allow you to feel satisfied and full longer than foods lower in fiber.  Since fiber expands in the stomach, there is less room for other foods.  Apples contain approximately five grams of fiber -bran cereal, the good old source of fiber contains about seven grams per serving.  This same soluble fiber may help reduce cholesterol and prevent colon cancer.

• High water content.  Brace yourself.  Water intake reduces water retention.  High water foods help keep you hydrated.    Also, when the body doesn't get enough water the signals are often mistaken for hunger...so less calories are consumed when properly hydrated.

• Low sodium food.  Lowering sodium intake also helps to release any water that is being retained.  Less sodium equals less bloating and water weight.
   
•  Low glycemic index.  The glycemic index ranks carbohydrates, giving higher values to foods that increase blood sugar the fastest: apples rank 35 on a scale of zero to 100.  When blood sugar goes up, the body produces insulin and increases hunger.  Sugar calls to sugar.
•  Several studies indicate that ingredients in apples may be a key in preventing lung, breast, colon and liver cancers.
• Apples are notable for their impressive list of phtyto-nutrients, and anti-oxidants. Studies suggest that its components are essential for normal growth, development and overall well-being.  Apples contain boron, necessary to strengthen bones, and flavanoids found only in apples may also protect post-menopausal women from osteoporosis.
• Good quantities of vitamin C, a powerful natural antioxidant. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
   
• Source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body.
   
• Apple also contains a small amount of minerals like potassium, phosphorus, and calcium. Potassium is an important component of cell and body fluids helps controlling heart rate and blood pressure; thus, counters the bad influences of sodium.

How to prepare: eat apples raw, as they are along with the peel in order to maximize health-benefits.  Since sliced apples turn brown with exposure to air, rinse slices in cold water and add a few drops of fresh lemon juice and toss in with salads.  Organic apple juice is a healthy alternative drink.  Although some health benefits are lost with cooking, apples are also good baked.

Apple Salsa - Combine all ingredients & mix well.

• 2 cups diced apples
• 1/2 cup diced red bell pepper 
• 1/3 cup fresh lime juice
• 1/4 cup diced red onion
• 1/4 cup minced fresh cilantro
• 1 tablespoon honey
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 jalapeño pepper, seeded and minced

Love Never Dies

Faced with losing a family member today, I set aside my scheduled blog as I consider love and loss.  I believe we never feel more alone than when a loved-one is facing a life-changing illness or has died.  Because our grief is individual, one as unique as each life we lead, there is never a time line for wading through the stages of grieving.  There is no a way to wrap emotions into a neat package and move on with life, just as there are no words to express sympathy as my heart recognizes heartache. 

Life after loss feels like a blur, but somehow it defies physics as it grinds to a halt at the same time.  The dog still must be fed and walked, the garbage taken out and the bills arrive to be paid, people return to work and life, in it's new abnormal way, goes on. We complete things on autopilot, and maybe eventually we occasionally forget, momentarily, that life is now completely changed.

Emotions are messy, and unpredictable: with grief washing over in a complete motion - an undercurrent that pulls and tumbles us about and leaves us breathless.  Loving fully is a wealth beyond compare, and while any loss often feels paralytic I am reminded that the greatest gift is to love - and to be loved in return.  It is the mark of this unconditional love that we leave behind that makes the world a brighter place, the memories we hold dear bring comfort and light.  Cherish every moment and always live out loud.

Sweet on Taters

Readily available, easy to grow, inexpensive and deliciously versatile, sweet potatoes have many additional reasons to incorporate them into the kitchen more often.

High in vitamins:

• Vitamin B6 helps to reduce the chemical homocysteine - which has been linked wtih degenerative diseases, including the prevention of heart attacks.  
• Vitamin C, of course is an immune booster, but this crucial vitamin also plays an important role in bone and tooth formation, digestion, blood cell formation, helps accelerate wound healing, produces collagen -hello youthful skin - AND is essential to helping our bodies cope with stress.  
• Primarily made in the body as a result of getting enough sunlight, Vitamin D is important to the immune system. But it also plays an important role in energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth,.  Vitamin D also supports the thyroid gland.

High in minerals:

• Iron equals energy, but also produces red and white blood cells, aids in stress resistance, helps with proper immune function and metabolizes protein.
• Magnesium zen-master.  Sweet potatoes are a good source of magnesium, which is the relaxation and anti-stress mineral.  Magnesium is needed for healthy arteries, for healthy bone, blood, heart, muscle and nerve function.  It has been estimated that nearly 80 percent of the population in North America may be deficient in magnesium.

Just plain awesome:

•  Sweet potatoes contain almost twice as much fiber as other types of potatoes. The high fiber content gives them a "slow burning" quality. This basically means their caloric energy is used more slowly and efficiently than a low-fiber carbohydrate.
  
• Naturally sweet.  Because natural sugars are released slowly into the bloodstream, they are a balanced source of energy and will not cause the spike, crash and resulting onset of fatigue.
• Sweet potatoes are a good source of potassium, which helps regulate heartbeat and nerve signals.  Like other electrolytes, potassium performs several essential functions, including relaxing muscle contractions, reducing swelling, and protecting the kidneys.
• The orange color is indicative of beta carotene, basically the inactive form of vitamin A, known to strengthen eyesight and boost immunity.  Antioxidants are well known to help ward off cancer and protect against the effects of aging.
• Roasted, steamed, baked, grilled or puréed: the recipe potential for sweet potatoes is endless.  They are great in salads, grilled with onions and peppers, added into soups or smoothies.  My personal favorite is using these as a french fry substitute by baking them in the oven.
  
  
  

  Oven Baked Sweet Potato Fries
  Prep time: 10 minutes
  Cook time: 30 minutes
  The baking times are approximate; it depends on how thick you cut the wedges or rounds of sweet potatoes. Try to cut them evenly so they all cook at about the same rate. For best browning results bake only one sheet at a time.

  Ingredients

  • 2 pounds sweet potatoes, about 3 large ones
  • 2 Tablespoons Olive Oil (May need more if you don't have a non-stick baking sheet)
  • 1-2 Tbsp spice or spice combination of your choice: chipotle powder, smoked paprika, Chinese five-spice, pumpkin pie spice, garam masala, Cajun seasoning, etc.
  • salt - optional

  Directions

  1. Preheat oven to 450°F, and preheat cookie sheet for extra crispiness. 
  2. Cut off the ends of the potatoes. Cut the potatoes in half lengthwise and then, if they are very long, in half crosswise. Cut each piece into wedges.
  3. Put the sweet potatoes into a large bowl and add the oil. Mix well to combine. Sprinkle with salt, sugar and spices of your choice. Use your hands to mix well, so all pieces are coated with oil and spices.
  4. Spread the sweet potatoes out in a single layer on a baking sheet; the oil they are coated with should keep them from sticking to the pan.
  5. Bake for a total of 25 to 30 minutes. After the first 15 minutes, remove the baking sheet from the oven and turn over all of the sweet potato pieces. Return to the oven and bake for another 10-15 minutes, or until they are well browned. Let cool for 5 minutes before serving.

Fast, Cheap and Easy

Cheap, easy and ready for a good time!  I love that in a dish.  Black beans are one of my on-hand "fast foods" that are packed full of fiber and protein.  Both qualities are hunger busters and help regulate the body's glucose levels during the day, which means the metabolism will operate at top speed.  Black beans are often a popular meat substitute among vegetarians or individuals looking for an alternate source of protein, iron and manganese.

The soluble fiber in black beans binds with bile acids and carries them from the body before they can become (que dramatic dun dun dunnnnn) cholesterol. Also great for the digestive system as the insoluble fiber contained in black beans gives the whole digestive tract a good workout to help fight constipation, diverticulosis and irritable bowel syndrome.

There really should be theme music I can queue: enter super-hero antioxidant, fighter of free radicals.  Black beans are high in anthocyanins, the same ones found in blueberries. If you didn't already guess, the darker the bean, the higher it may be in antioxidants.  So this tiny legume is yet another powerful nutritional weapon in the fight against cancer and the aging process. 

I prefer to cook my own beans because one pound bag of dry black beans equals three 15 oz cans.  Dried are also easier on the budget, and the taste and texture of the beans are far superior.  I do keep canned beans in the pantry for when I am pressed for time but I will note dried black beans fare better in long cooking dishes.  Canned beans do best in chili or in salads.

I was uncertain about using dried beans, but thankfully my mom is the ultimate encourager and family expert on cooking.  Now I encourage everyone to try the switch.  It's fabulous when you have a pressure cooker, but crock pots are excellent for cooking dried beans.  I like knowing what is in my food and controlling the amount of sodium that goes into them, and I love saving money and reducing the amount of waste - both of food and packaging.

Pour the entire bag of dried beans into a colander and rinse under cold water. If you see any beans that have broken in half, or skin that floats to the surface, get rid of it. Also pick out any beans that look shriveled.  Dump all the beans into a crockpot and add enough water to cover all the beans and then add about two inches.  Cover but do not turn on: just let the beans soak for at least 6 hours, or overnight.

If you live in a very warm area like I do, and you are frugal with air conditioning like I am, put the stoneware in the fridge to keep bacteria from growing.  In the morning, dump the water, and rinse your beans. The water will be stained from the beans.  NOTE: if you are using red or kidney beans, you need to boil your beans rapidly on the stove for at least 10 minutes to kill a possible toxin lurking in the beans. It's better to be safe than sorry!

Put the beans back into your crockpot and cover with enough fresh water to completely cover the beans with an extra 2-3 inches. Cover and cook on low for 8 hours.  The beans are done when they are bite-tender. Drain the beans allow to cool.  Once cool, put 1 2/3 cups of beans into storage containers or freezer bags - you're adding this amount because you aren't adding filler-liquid like the cans have. The beans will keep in the refrigerator for 1 week, or in the freezer for 6 months.  Use as you would canned beans in your favorite recipe.

Sweeping A Girl Off of Her Feet

This DIY soda broom made my inner tree-hugger smile.  I live by the infamous 3 R's - reduce, reuse and recycle.  The only problem is, the health nut that lives here doesn't have a stray soda bottle laying around.  Easily rectified by asking around.  This would make a fabulous camping broom or a replacement for the traditional store-brought broom.  I have an old wooden rake handle that has volunteered to replace the wooden dowel, so this should be lots of fun!  I have found many sources for this project, and they vary in recommendations.  I will be attempting this first with three 2 liter bottles because 20 is a lot to locate.  I will post my attempts once I have my supplies - I'm sure it will be a humorous adventure!

What you need:

• 20 plastic soft drink bottles 2 liter PET
• broomstick
• scissors
• stylus
• awl
• wire
• hammer
• nails

 Steps:

1. Remove the label on the bottle.
2. Remove the bottom of the bottle, with the cutting stylus.
3. Make 1/2 inch cuts in the bottle up to the more rounded
4. Remove the neck with scissors.
5. Make 18 pieces without neck and leave with a bottleneck.
6. Fitting parts with no neck, one by one over the part with neck to assemble the base of the broom.
7. Cut the top of another bottle and fit over the base of the broom you just prepared
8. Drill two holes and insert the wire through all layers of bottles
9. Pull the wire to the other side and twist the ends to fasten
10. Secure parts with the aid of two nails
11. Your broom is ready!

It ain't easy being green...

Green tea, black tea, white tea -- I like them all.  Green tea specifically has become a staple in my fruit smoothies.  I knew that it had antioxidant and poly-phenol benefits, but exactly what am I gaining by consuming it?  There are a few large-scale human studies, most of which focus on the impact on heart disease and cancer.  Here are some benefits that you may or may not be aware of, of which many are still being debated.

1. Skincare. Green tea can apparently help with wrinkles and the signs of aging, because of their antioxidant and anti-inflammatory properties. Studies have indicated that green tea applied topically can reduce sun damage.
2. Mood Boosting. Theanine is an amino acid naturally found in tea leaves, which is thought to provide a relaxing and tranquilizing effect for tea drinkers.
3. Heart Disease. Scientists think green tea works on the lining of blood vessels, helping them stay relaxed and able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.
4. Weight Loss. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories - increasing the metabolism.
5. Diabetes. Green tea may help regulate glucose levels by slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.
6. Cancer.  Green tea is widely thought to kill cancer cells in general without damaging healthy tissue.
7. Cholesterol. Green tea may lower bad cholesterol in the blood and improve the ratio of good cholesterol to bad cholesterol.
8. Alzheimer’s and Parkinson’s. It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies showed that green tea protected brain cells from dying and restored damaged brain cells.
9. Tooth Decay. Studies suggests that the chemical antioxidant “catechin” in tea may destroy bacteria and viruses.
10. Blood Pressure. Regular consumption of green tea is thought to reduce the risk of high blood pressure.

I still don't know what antioxidants, free radicals and compounds ARE.  I envision punk-rocking anarchists fleeing a building terrified of...a bag of tea in boxing gear?  Humorous imagination aside, read on to learn more.  We've established that green tea is high in antioxidants, much like grapes and berries, red wine and dark chocolate (yum).  The job of antioxidants is to fight free radicals.  Put simply, these are bad guys that damage DNA, contribute to nasties like cancer, blood clots and hardening and narrowing of the heart's arteries.  Since green tea is minimally processed - the leaves are withered and steamed, not fermented like black or oolong teas - the antioxidants are more concentrated.  Aha.  Now we're getting somewhere.

How much is beneficial?  While studies show green tea is beneficial in many aspects, lifestyle and overall diet are still key factors in health.  The verdict for recommended amount of green tea is still out; some say as little as two cups a day while others five cups - and more still say you can drink up to ten cups a day.  Keep in mind there IS caffeine in green tea, so sensitive people should look for a decaf version or limit it to one cup.  So green tea isn't a prescription miracle cure for anything, but incorporating a few cups of this a day will certainly be a nice switch from straight water.

Green Tea Smoothie - Update

Today's green tea smoothie special was mango with a lime and one strawberry for extra sweetness.  By far the 1/2 cup of strawberries was much sweeter than the 1/2 cup of mango.  The recipe if you missed the last blog:

1 green tea bag
2/3 c water
1/2 c mango, cubed
1 wedge fresh lime (juiced)
2 c crushed ice

Blend until smooth!

Beet That!

Beets.  First response: YUCK!  Personally, I never liked beets until my octogenarian neighbor gave me fresh from the garden - much better than canned, hands down.  If you're a foodie and a health nut, you already know and love this nutritious food!  If you are not a beet lover, don't be so quick to write this little veggie off.  Read on and consider the health bennys of this rarely liked root! 

Hunger buster.  The second largest source of sugar, after sugar cane beets are high carbohydrate, which means they are a great instant energy source without being processed.  Low calorie.  Also zero trans fat and zero saturated fat.  Since they are naturally sweet, they can actually curb a sugar craving in a healthy way and are a source of fiber and are available fresh much of the year.. 

El cheapo.  Canned beets cost somewhere between $1-$2, fresh beets at the farmer's market will run about $2.25 per pound.  A $2.50 pack of organic seed will produce about 150 fresh with the probability of coaxing some seeds to keep for the next planting.  They don't take much room, can be grown in containers and mature within 60 days - with the bonus of getting beet greens for salads.

Slap full of nutritional goodness. Folic Acid - Vitamin B - is necessary for cell production and maintenance and is needed for anyone undergoing physical healing and is a great source for pregnant women.  While many take this as an herbal supplement, getting nutrients and vitamins directly from food is always more beneficial as it delivers the pure and superior source to the bloodstream.
Naturally contains sodium, iron, phosphorous, magnesium, and calcium, vitamins A and C and niacin.

Super-hero health benefits: detoxing, love-inducing, feel good roots. I love healing through natural foods.  Medical studies support beets guard against cancer and heart disease and works as a blood purifier.  Certain unique pigment antioxidants in the root as well as in its top greens have found to offer protection against coronary artery disease and stroke; lower cholesterol levels within the body, and have anti-aging effects.  Rich in betaine, beets are also helpful in stimulating liver function and eliminating toxins while boosting mental health with tryptophans.  Nature's viagra?  One of the first known uses of beets was by the ancient Romans, who used them medicinally as an aphrodisiac.  Beets cause an increase in blood flow due to their nitrates.  Which also causes increased blood flow to the genitals - one mechanism Viagra uses to create their...effects.  Beets also contain high amounts of boron - which is directly related to the production of human sex hormones.  Who knew?

Diverse and colorful addition to recipes: raw, boiled, roasted, steamed, sauteed, not to mention Borscht.  I have never attempted this Eastern European soup, but will definitely be trying it once my crop comes about!  Raw beet leaves add a hearty flavor to salads,.  If you are juicing, but haven’t gotten to veggies yet, give beets a try. Use a small amount at first to supplement your already yummy fruit smoothies. Work your way up to more as you prefer.  Here is a tasty and simple juiced beets recipe I've added to my must try list:

Beet Juice with Carrots and Celery
Ingredients:
*1 small beetroot (the small ones are sweeter!)
*2 large carrots
*1 stalk of  celery
Directions:
1. Wash the vegetables using water and a vegetable brush.
2. Remove the carrot and beetroot tops. Peel the beetroot if the skin is tough. Otherwise, just cut off the top.
3. Slice up the vegetables to fit your juicer.
4. Juice and serve.
For a sweeter drink, add an apple, or use 2 apples instead of the carrots.

Beet you didn't know.  Around 800 BC, an Assyrian text describes beets growing in the Hanging Gardens of Babylon, one of the wonders of the ancient world.  In 1975, during the Apollo-Soyuz Test Project, cosmonauts from the USSR’s Soyuz 19 welcomed the Apollo 18 astronauts by preparing a banquet of borscht (beet soup) in zero gravity.  In Australia, a true Oz-style burger must have a slice or two of beets.  Beets can be made into a wine that tastes similar to port.  While the benefits of beets are not popularly known, they are profound.  Are you inspired to try? 

Great Fruit: Grapefruit

Citrus paradisi, meaning fruit of paradise, the grapefruit is a nutritional treasure. Oatmeal isn't the only heart friendly breakfast: grapefruit is known to support cardiovascular health by reducing bad cholesterol.  A study in the Journal of Agricultural and Food Chemistry reports that one grapefruit a day can help lower LDL levels by over 15 percent and triglycerides by 27 percent.  Deep red varieties pack the biggest punch because they contain the highest level of antioxidants.  


Since grapefruit is loaded with vitamin C it is also mildly acidic.With one half providing nearly 80 percent of the daily value, vitamin C is essential to producing proteins that keeps skin firm and smooth.  Dermatologists also say that it can be applied to help reduce external spots by reducing excess production of skin pigment.  Cut one in half, sprinkle a teaspoon of sugar (a mild exfoliant) and voila - a mini spa session!  Sensitive skin may be irritated, so always test a small area first. 

While the benefits of grapefruit juice are similar to eating the traditional half in a bowl, remaining pulp and rinds after juicing can be used as a natural cleaner.  The same citric acid that works as a spot reducer on skin will also dissolve dirt and grime throughout the house.  Dip the juiced half of the grapefruit in sea salt and start scrubbing.  The acid will clean while the salt disinfects and scours.  Rinse clean and enjoy the shine.
 
Long touted as a weight loss tool, the fruit's combination of high fiber, low calorie and high water content can boost the metabolism.  Compounds aid in fat burning and also stabilize blood-sugar and insulin levels, according to author Dr. Christine Gerbstadt, which makes grapefruit a natural hunger-regulator.  Stabilizing blood sugars means fewer mood ups and downs during the day.  Low calorie, high fiber, and loaded with phytonutrients - plant based compounds that have disease preventing properties, this juicy fruit is practically a superhero. 

Ideas for eating: if you cannot palate the tart and tangy bitterness, try mixing it in with a salad so the taste isn't so overpowering.  Grapefruits offer a tropical flair when mixed with romaine lettuce - try adding some cooked shrimp and avocados.  I regularly sit and enjoy mine with a cup of green tea, very simple and traditional, but I also enjoy making broiled grapefruit for dessert.  Keeping this versatile fruit a regular staple on the shopping list is one I don't regret.

Essential Ingredients

Since I am venturing into making my own topical analgesics, I've created some recipe blends based on what I've read.  I am thinking these would do well in an oil diffuser as aromatherapy only also and plan to try in my tealight warmers without using the carrier oil.  I have some old empty amber bottles from essential oils waiting to store my new recipes!  Next project DIY: Bath Salts.

Lend Some Relief Liniment:

10 drops each: eucalyptus, cinnamon, peppermint, camphor & rosemary
5 drops each: ginger, black pepper
4 oz carrier oil
Add all ingredients into a tinted glass jar such as amber or cobalt & mix well.
Apply sparingly—just a small amount will go along way.


Ginger Lemon Balm
7 drops Lemongrass
5 drops Sandalwood Australian
12 drops Ginger
2.5 ounce Sweet Almond Oil
Add all ingredients into a tinted glass jar such as amber or cobalt & mix well.

Refreshmint Massage Oil:
5 drops Peppermint
3 drops Basil
3 drops Lime
3 drops Rosemary
3 drops Eucalyptus
3 drops Bergamot
1 ounce of carrier oil 
Add all ingredients into a tinted glass jar such as amber or cobalt & mix well.

Joint Relief:

Marjoram 5 drops
Eucalyptus 4 drops
Cajuput 2 drops
Black Pepper 1 drops
4 ounces carrier oil 
Add all ingredients into a tinted glass jar &  mix well. Shake well and warm gently before massaging on sore joints.

Aching Almond Relief:

Oregano - 3 drops
Peppermint - 4 drops
Cedarwood - 2 drops
Lavender- 2 drops
1 Tablespoon Sweet almond
Add all ingredients into a tinted glass jar & mix well. Stir or shake well.  Rub out the Aches and Pains!

Feeling Ginger Sore Muscle Blend:
Cinnamon - 8 drops
Clove Bud - 7 drops
Wintergreen - 7 drops
Ginger - 8 drops
Peppermint - 4 Drops
Eucalyptus - 3 Drops
2 Ounce of Carrier Oil
Add all ingredients into a tinted glass jar such as amber or cobalt & mix well.

Fire Extinguisher Anti-inflammatory:2 drops Wintergreen
2 drops Peppermint
3 drops Oregano
2 drops Basil
1 drop Lemongrass
4 Teaspoons carrier oil
Add all ingredients into a tinted glass jar & mix well.

Simple Citrus Wintermint:
3 drops each: Wintergreen, Lemongrass and Peppermint
4 Teaspoons Carrier Oil of choiceAdd all ingredients into a tinted glass jar such as amber or cobalt & mix well. Use sparingly as these are very potent oils..

Have Pain, Will Gain

I started out writing my blog about grapefruit today, but knee pain keeps distracting me as I continually pause to research homemade topical analgesic options.  I've worked with massage therapists who used essential oils for pain in the past, and they reported fabulous results.  Remembering this, I set about gaining some knowledge of making my own topical pain relief. 

What to use for topical massage?  Most massage oils contain a carrier oil and essential oil.  Carrier oils, or base oils are named so because they carry a scented essential oil to the skin during massage and do not have a concentrated smell of their own.  They do not evaporate like the aromatic plant based essential oils and allow absorption of essential oils for pain relief.  Popular choices for carrier oils include:  

Sweet almond oil: slightly oily, absorbed quickly, high in phytonutrients & vitamin E.
Apricot kernel oil: similar to almond but more expensive, rich in vitamin E and therefore longer shelf life, non-greasy.
Jojoba: silky, antibacterial properties and excellent absorption and require more frequent application.
Fractionated Coconut Oil: light, odorless, non-greasy liquid that absorbs easily and washes out of fabrics.
Wheatgerm Oil: too thick to use alone as massage oil, rich in vitamin B and E, and lecithin. It is an antioxidant, and has been known to reduce scaring from tissue damage and stretch marks.  Mixes well with lighter oils.
Grape Seed Oil: little to no odor, silky but not greasy, antioxidant and is very good for the skin, but most therapists say this does not work well for aromatherapy due to how it is pressed.

There are over 60 different essential oils that contain analgesic (pain reducing) properties, and many oils contain anti-spasmodic, anti-inflammatory and anti-rheumatic benefits.  Most recipes use one or two oils, but some blends may have four to six oils.  Since everybody's body chemistry is different, some oils may work better and have a more appealing scent than others.  Common essential oil choices for pain relief include:

Wintergreen Essential Oil: warming to the skin, contains methyl salicylate, same component of aspirin and relieves pain and inflammation from muscles, and joints.  Often used with peppermint.
Peppermint Essential Oil: cooling, it blocks pain and enhances other effects of oils.
Vetiver Essential Oil: warming, anti-spasmodic properties - good for sprains, rheumatism & arthritis.
Red Thyme Essential Oil:  warming, analgesic & anti-inflammatory.
Oregano Essential Oil: warming, anti-oxidant & anti-inflammatory, used for joint and muscle pains.
Lemongrass Essential Oil: is reported to repair connective tissue and especially good for ligaments and tendons.
Eucalyptus Essential Oil: anti-inflammatory & antimicrobial properties, primarily used for joint pain.
Basil Essential Oil: anti-spasmodic, anti-inflammatory and claimed to be a natural muscle relaxer, used for sprains and arthritis.

Essential oils can be applied almost anywhere on the body (avoid the eyes, of course).  It should be noted that the fastest absorption occurs on sensitive areas like the soles of the feet, armpits, and palms of the hand, so use accordingly. Always make sure that oils are properly diluted before applying to the skin--about 10 drops of essential oil for every 4 teaspoons of carrier oil would be considered normal dilution while 2-5 drops essential for every 4 teaspoons of carrier oil would be low dilution.

Merriam-Webster's definition of pain: a state of physical, emotional, or mental lack of well-being. So physical pain comes with the bonus of emotional distress when we are not functioning at our normal 100 percent.  Since essential oils are thought to reduce and minimize pain while providing great aromatherapy, it is much more appealing to apply a product that smells like tar or chemicals.  I will post the verdict on my own recipe concoctions and the corresponding relief.


Disclaimer:
This information is for educational purposes only, it is not intended to treat, cure, prevent or, diagnose any disease or condition. Nor is it intended to prescribe in any way.  As with all essential oils, never use them undiluted and do not take internally. Keep away from pets and children. If applying an essential oil to your skin always perform a small patch test to an insensitive part of the body (after you have properly diluted the oil in an appropriate carrier).
Food allergies with topicals do apply, so be sure not to use if you have nut or food specific reactions.  Also, some products are not recommended for women who are pregnant or breast-feeding.  Always check with a doctor before using.

Respect Your Elders: Berries, That Is.

It was brought to my attention that elderberry is a fabulous immune booster.  In the midst of cold and flu season, this is great information to add to my whole foods arsenal to beat the blahs.  Often used for jams and jellies, elderberries are now thought to have some real benefits for the body besides sating the sweet tooth in jam form.

The woman who told me about the elderberry based cough & cold medication sold in health food stores stated that she used it three or four times a day and noted that she felt better within two days.  Apparently, the tea (using berries only as the stems and leaves are toxic to humans and animals) has the same benefit of clearing lungs of congestion, reducing fever, inflammation, and aches..

The next super food?  Perhaps.  Since elderberry is also a diuretic, it has been touted to help cleanse the urinary tract, liver & kidneys, and also has the effects to act as a mild laxative thus alleviating gas, bloating and constipation.  Elderberry is also full of vitamins A, B and C, as well minerals and antioxidants that are known to protect cells from damage.

This powerful little berry is packed full of goodness in the form of extracts and teas that have enough benefits for this girl to stock it regularly in the house.  (When I find a reliable and organic source since mine is still a baby tree and not producing).  As with any nutraceutical, I always check with a doctor to ensure it won't counteract any medications currently being used, but I see elderberry tea smoothies in my not so distant future!

*NOTE 2/16/13: While sourcing organic tea, I've also learned that elderberry may also be beneficial with allergies, and specifically joint pain.  Elderberry tea can be made by infusing 1/2 teaspoon of the dried berries in about 250 ml cup of boiled water. Let the mix steep for about 10 to 15 minutes. Cool, strain and drink up to three times a day.

Tea for Two!

I wanted to make an alternative recipe today to the standard hot cup of tea with a cup of fruit.  This was so good I'm thinking I will double the recipe and share with good company!

1 green tea bag
2/3 c water
1/2 c fruit of choice - I used strawberries that were starting to look a little sad 1 wedge fresh lime (juiced)
2 c crushed ice.

Heat water & brew tea - let cool. Place cooled tea, mango, lime juice and crushed ice in blender. Blend until smooth.

This was so incredibly yummy I cannot believe it's healthy.  Definitely a keeper recipe!  Modify with white or green tea, lemon or lime for the extra zing. 

Eggs-eptional Nutrition

Food spotlight: Eggs. I have four sassy hens who provide more than enough eggs for my household of three and enough to share with the neighbors on occasion. So what's the skinny on eggs?

Yolks are full of great nutrients including choline, which has been linked to lower rates of breast cancer.  One yolk supplies 25% of the daily requirement. Yolks are also a good source for antioxidants that may help prevent macular degeneration & cataracts. The whole egg has been shunned because of the link to heart disease risk, however for most people, eggs are more beneficial than harmful. 

People with heart disease should limit to what their doctor recommends (typically only two yolks per week), but for the rest of us, one whole egg per day has not been shown to increase the risk of heart disease.  Still not convinced?  Try making omelets with one whole egg and two whites, and watch the total amount of cholesterol in other foods you eat.
 
I've previously posted a recipe for frittata that only uses whole eggs.  I'm making breakfast for dinner tonight, and of course, eggs are on the menu! Recipes I'm debating between are Italian Eggs and baked eggs with arugula, tomatoes & garlic.   Stay tuned for the winner of the coin toss and the verdict after it is served!

Follow your voice

There is a voice in the Universe urging us to remember our purpose for being on this great Earth. This is the voice of inspiration, which is within each and every one of us. -Dr. Wayne W. Dyer


I'm often not centered: rushing about trying to accomplish whatever is on my list and end up feeling stressed and that makes me want to throw in the towel. So I put the brakes on and take a moment to listen: to hear my body and mind.  What troubles you?  Recognize it.  Understand it.  Can you change it?  Yes?  Make a plan and let go of the stress because you're going to move forward.  Can't change it?  Take a deep breath and acknowledge it, then let go of it because stressing it is not going to do anything but add unnecessary tension to the day.  Being quiet of mind helps to remember your purpose.  Breathe in.  Breathe out.  Begin again.