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.

One more baby step...

After years of issues with my knee, I dedicated the past four months to really strengthening it.  While I love, love, LOVE my Beachbody workouts with RevAbs, P90x and soon to be added TurboFire, I really miss running.  Fall in Florida is a glorious time  of year to eat some asphalt.

After a month of relatively no pain and careful stretching and strengthening exercises I hit the pavement yesterday with a goal of one mile in fifteen minutes.  I honestly doubted my fitness level.  Even after seven months of working out I didn't think I was in as good of physical condition as I am - that was an exciting revelation!

I had downloaded the Couch to 5K app to help coach me along and keep me from blowing out my knee by being too eager.  I set out and I ran 2.68 miles in the prescribed intervals during my 30 minutes.  I'm not burning up my sneaks by any means, but the lift to my spirit was astronomical.  Moving with a compression sleeve and my usual brace on top of that, my knee is feeling fabulous.  2.68 miles down, many more to go.

Beyond the Box

Think Bigger & Get Outside

Have a challenge?  We all face decisions daily, so get your mind right by getting out of your box of routine thought.  Stop.  Focus on the big picture.  Becoming obsessed with the issue at the moment is all too easy.  Ask yourself if this affect me tomorrow, next week, or a year from now - and is it really something to waste my energy fretting about?  Rise above the situation and turn it into a learning opportunity.  Ask yourself what the lesson is in this moment, take note and move on. 

Difficulties surround us, regardless of occupation or status.  The key is to identify your purpose, commit to make a difference and move forward.  Stop letting life intimidate you into a corner, you deserve better - the best.  Seek out possibilities in the hurdles you face, dig deep and find your passion to reach that goal - even if it means re-routing your original plan.  Let go of trivial stuff and hold onto your vision. 

When we find out that which inspires, we can and will shine simply by the best person we are intended to be in life.  Change your perspective in the quest to reach your goals and seek the little things that make you smile.  You are capable and competent so please treat yourself as such.  Stop talking yourself down and build yourself up instead.  See the bigger and better picture.  Live life fully.  Be happy.