Category Archives: health

Could You Have Scurvy (Even Though You’re Not An 18th-Century Pirate)?

by health, immune system, stress,

Scurvy is a disease caused by a vitamin C (ascorbic acid) deficiency.

Without vitamin C, the body is unable to synthesize collagen necessary for wound healing and healthy skin, bones, teeth, joints, and blood vessels.

Vitamin C is also a powerful antioxidant that effectively fights free radicals and prevents oxidative stress throughout the body.

In addition, it plays a critical role in adrenal and thyroid function.

Scurvy Symptoms

If you're not eating fresh fruits and vegetables regularly, then you're likely at risk of developing scurvy. This should be your first clue.

Other early warning signs and symptoms include:

  • Loss of appetite
  • Fatigue
  • Irritability
  • Muscle spasms, cramping or pain
  • Brain fog
  • Diarrhea
  • Weakness
  • Fever
  • Bruising
  • Wounds that won't heal
  • Bleeding or swollen gums
  • Tooth decay or tooth loss
  • Weight loss
  • Coiled hair
  • Skin rashes or red spots
  • High blood pressure
  • Depression

Resurgence of Scurvy

In the 18th century, scurvy caused the teeth of sailors to fall out due to a lack of vitamin C in their diet aboard ship. However, it appears scurvy isn't just a disease of the past.

Based on data collected between 2003 and 2004, the Center for Disease Control and Prevention (CDC) found 6 to 8% of the general population had a vitamin C deficiency severe enough to qualify as a scurvy diagnosis.

Between 2009 and 2014, almost 25% of patients admitted to a hospital in Springfield, Massachusetts with unexplained symptoms were diagnosed with a vitamin C deficiency.

In the United Kingdom, the rate of scurvy-related hospital admissions increased by 27% between 2009 and 2014.

And a researcher at a Diabetes Center in Australia documented more than a dozen cases in recent years as well.

Why is Scurvy Making a Comeback?

This resurgence is surprising to doctors and health officials because the amount of vitamin C needed to prevent scurvy is relatively low. For example, one large orange or one bowl of strawberries a day provides enough vitamin C to do the trick.

But the sad truth is that more and more people don't regularly eat fresh fruits and vegetables. Or, if they eat these foods at all, they are either from a package or overcooked, which almost entirely diminishes the vitamin C content.

Other modern day factors may also deplete the body of vitamin C, which includes:

  • Chronic stress
  • Environmental toxins
  • Illness
  • Injury
  • Synthetic hormones and birth control pills
  • Steroid medications
  • Diuretics
  • Aspirin

It's also worth noting that a well-functioning digestive system is necessary to properly digest and absorb vitamin C (and all other nutrients) from food. Thus, with the rise of gastrointestinal diseases and dysfunction, this could also be a contributing factor.

Best Sources of Vitamin C

Uncooked, fresh fruits and veggies are the best sources of vitamin C. Those you can enjoy raw with the highest vitamin C content include:

And in the case of a vitamin C deficiency, it may be necessary to supplement with collagen until optimal levels are reached. 

In Conclusion

Scurvy, a condition caused by a severe vitamin C deficiency, is making a comeback around the world mostly in part to our modern way of life. This means your risk may be real even though you're not an 18th-century pirate.

Therefore, it's important to consume fresh vitamin C rich fruits and vegetables every day to prevent a vitamin C deficiency and the development of scurvy.

[expand title="References"] 

National Institutes of Health - Vitamin C Fact Sheet for Professionals
Pelton, R. (2001). Drug-induced nutrient depletion handbook. Hudson, OH: Lexi-Comp.
Scurvy makes surprise return in Australia. (2016, November 29).
Scurvy Is a Serious Public Health Problem. (2015, November 20).
The World's Healthiest Foods - Vitamin C

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Spirulina: A Nutrition Boosting Algae

by health, nutrients, Uncategorized

Spirulina is often referred to as blue-green algae (although it's really a cyanobacterium). Either way, it's also a popular health food. And one that actually lives up to its hype.

Spirulina Nutrition

Commercial varieties are grown in fresh warm waters. However, spirulina traditionally grew under extreme conditions, such as in volcanic lakes. Thus, it has developed quite the nutrient profile.

Spirulina is approximately 60% protein. And the protein is highly digestible for optimal absorption and utilization.

However, you'd have to eat roughly 3.5 tablespoons to obtain the same amount of protein as one chicken drumstick (the minimum recommended amount of protein per meal). Therefore, it's best to be used as a protein booster as opposed to your primary source of protein.

Spirulina is often considered nature's multi-vitamin. It's packed with essential vitamins and minerals. In fact, it has:

  • 180% more calcium that milk - for healthy bones, teeth, muscles, nerves and heart
  • 3100% more vitamin A (as beta-carotene) than carrots - for healthy skin and eyes
  • 5100% more iron that spinach - to produce healthy red blood cells

Other high concentration micronutrients (along with a few of their key health benefits) include:

  • Vitamin K: important for blood clotting as well as heart and bone health
  • B Vitamins: necessary to produce energy and red blood cells
  • Choline: supports liver function, metabolism, brain development and energy levels
  • Magnesium: calms nerves and anxiety and releases muscle tension
  • Phosphorus: supports healthy bones and organs and balances hormones
  • Iodine: essential for optimal thyroid function
  • Potassium: regulates fluid balance and blood pressure

Spirulina also contains anti-inflammatory Omega-3 fatty acids and gamma-linolenic acid (GLA) as well as potent antioxidants, such as zeaxanthin and various carotenoids.

Potential Health Benefits

Based on its nutrient profile, it makes sense why there are over 1,000 studies investigating spirulina's potential benefits. A review of human and animal research suggests it may offer the following health-promoting properties:

  • Antioxidant
  • Anti-inflammatory
  • Anti-cancer
  • Immune-boosting
  • Promote a healthy gut flora
  • Balance lipid levels
  • Balance blood sugar
  • Reduce blood pressure
  • Protect the heart
  • Relieve allergy symptoms
  • Detoxify heavy metals

Now that's a pretty powerful list of potential advantages! Which is why I hope you'll give it a try.

Simple Ways to Add Spirulina to Your Diet

You can buy spirulina in either a powder or tablet form.

The easiest way to incorporate spirulina powder into your diet is by adding it to your smoothies. However, you can blend a little into many other foods as well, including:

And because spirulina is so nutrient dense, you only need a little to reap its rewards.

[expand title="Sources"] 
References
- Capelli, B., & Cysewski, G. R. (2010). Potential health benefits of spirulina microalgae*. Nutrafoods,9(2), 19-26. doi:10.1007/bf03223332
- Cheong, S. H., Kim, M. Y., Sok, D., Hwang, S., Kim, J. H., Kim, H. R., . . . Kim, M. R. (2010). Spirulina Prevents Atherosclerosis by Reducing  
   Hypercholesterolemia in Rabbits Fed a High-Cholesterol Diet. Journal of Nutritional Science and Vitaminology,56(1), 34-40.
   doi:10.3177/jnsv.56.34
- Ichimura, M., Kato, S., Tsuneyama, K., Matsutake, S., Kamogawa, M., Hirao, E., . . . Omagari, K. (2013).
   Phycocyanin prevents hypertension and low serum
   adiponectin level in a rat model of metabolic syndrome. Nutrition Research,33(5), 397-405. doi:10.1016/j.nutres.2013.03.006
- Parikh, P., Mani, U., & Iyer, U. (2001). Role of Spirulina in the Control of Glycemia and Lipidemia in Type 2 Diabetes Mellitus. Journal of Medicinal   Food,4(4), 193-199. doi:10.1089/10966200152744463
- Sayin, I., Cingi, C., Oghan, F., Baykal, B., & Ulusoy, S. (2013). Complementary Therapies in Allergic Rhinitis. ISRN Allergy,2013, 1-9.
   doi:10.1155/2013/938751

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The Healing Powers Of Bone Broth (plus Recipe)

by health, immune system, Uncategorized

Have you ever been told to eat a bowl of chicken soup when you're sick?

I bet you have. But do you know why?

It's truly an ancient tradition. But the truth is, not all chicken soups will do the trick. Especially those found in a can.

Traditionally chicken soup was made by simmering vegetables, meat and bones to create a nutrient rich broth (a.k.a. bone broth). However, most commercial soups today simply use broth made from water and chicken "flavor."

Bone broth has been used throughout humankind for its rich flavor and healing powers. Many cultures use it to cure illnesses, such as colds and flu. In fact, bone broth is sometimes referred to as Jewish penicillin. It's also been prized for its ability to treat conditions related to the digestive tract, skin, joints, lungs, muscles, and blood.

And fortunately, bone broth is making a comeback.

Bone Broth Nutrition

Bone broth contains a soup (pun intended) of health promoting nutrients in highly absorbable forms. Thus, it's much more potent (and enjoyable) than taking a variety of synthetic supplements.

Below are several key nutrients in bone broth along with their health benefits:

Minerals

Minerals are essential to life. They play many important roles in our bodies, such as nerve signaling and the initiation of most enzymatic processes in our bodies. They also impact the health of our digestive system, heart, cells, and bones.

Bone broth is rich in calcium, magnesium, phosphorus, silicone, sulfur, and a variety of trace minerals.

Amino Acids

Amino acids are the building blocks of proteins and have numerous responsibilities when it comes to our health. Bone broth specifically contains high concentrations of glycine and proline.

Glycine acts as an antioxidant, which protects our cells from free radical damage. It also aids in detoxification as well as wound healing, digestion, sleep, memory, and performance. It keeps our muscles strong and is used to make glutathione (another powerful antioxidant).

Proline is essential for healthy skin and joints. It also helps to repair the lining of the digestive system.

Collagen and Gelatin

Collagen is a protein found in bones as well as other connective tissues. Its name comes from the word "kolla," which means glue. Essentially, its main role is to hold the body together.

When collagen dissolves in water, it forms gelatin. Gelatin has been studied extensively and is often used to heal and soothe the digestive tract, support bone health, overcome food allergies and sensitivities, improve digestion and detoxification, and boost the body’s natural production of collagen.

Glucosamine

Glucosamine lubricates our joints and provides a cushion within them. Expensive supplements are often used to treat conditions involving bone and joint pain, but bone broth is an all natural (and effective) alternative.

Chondroitin Sulfate

Along with glucosamine, chondroitin sulfate supports healthy bones and joints. But it's also essential for heart and skin health as well as maintaining optimal cholesterol levels.

Chicken Bone Broth Recipe

Bone broth can be made using beef, poultry, lamb, pork or fish bones. There are many recipes available online. Below is an easy to make chicken bone broth recipe:

Ingredients

  • 1 whole organic chicken
    or 2 to 3 pounds of bony chicken parts, such as carcass, necks, and wings plus gizzards
  • 2-4 chicken feet
  • 4 quarts cold filtered water
  • 2 T raw apple cider vinegar
  • 1 large onion, coarsely chopped
  • 2 carrots, coarsely chopped
  • 3 celery stalks, coarsely chopped
  • 2 cloves garlic
  • 2 shitake mushrooms
  • 1-2 pieces kombu seaweed
  • 1” piece of turmeric root, sliced (or 1/2 tsp turmeric powder)
  • 2 bay leaves
  • 12 peppercorns
  • 1 bunch parsley

Directions

If using a whole chicken, cut off the wings and remove the neck, fat glands and the gizzards from the cavity. Cut chicken parts into several pieces.

Place other ingredients into a cheesecloth or jelly bag for easy removal later. Otherwise place carcass and parts in a large stainless steel pot with water, vinegar and all ingredients except parsley.

Let stand 30 minutes to 1 hour. Bring to a boil, and remove scum that rises to the top. Reduce heat, cover and simmer for 12-18 hours. The longer the stock cooks the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.

If using a whole chicken, let cool and remove chicken meat from the carcass. Reserve for other uses, such as chicken salads, enchiladas, sandwiches or curries. Strain the stock into a large bowl and reserve in the refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in the refrigerator or freezer.

Delicious Ways to Add Bone Broth to Your Diet


Once you have a batch of bone broth, here are several ways to enjoy it:

  • Sip it plain (or seasoned with sea salt and minced spring onions)
  • Use it in soup, stew, sauce and gravy recipes
  • Use it instead of water or other liquids to cook grains, steam vegetables, make mashed potatoes and bake casseroles

To make a "miso-style" soup, follow this recipe:

Ingredients:

  • 1 C broth
  • 1 fresh mushroom, diced
  • 1 spring onion, diced
  • 1/4 cup shredded carrot
  • sea salt to taste

Directions:

  1. Heat broth on stovetop
  2. When broth is fully heated add remaining ingredients
  3. Heat on medium 2-3 minutes until all ingredients are warmed
  4. Enjoy!

I also encourage people to pour cooled bone broth into ice cube trays and freeze. Bone broth ice cubes are a great nutrition boosting addition to smoothies. They also give smoothies a thicker consistency.

To sum it up:

Consuming bone broth on a regular basis is probably one of the most beneficial things you can do to support your health.

  • It contains a variety of easily absorbable nutrients;
  • It warms your heart and your soul;
  • It's easy to make; and
  • It's absolutely delicious!

[expand title="Sources"] 

Bergner, P. (1997). The healing power of minerals, special nutrients, and trace elements. Rocklin, CA: Prima Pub.
Daniel, K. (2003, June 18). Why Broth is Beautiful: Essential Roles for Proline, Glycine and Gelatin [Web log post]. Retrieved January 10, 2017, from https://www.westonaprice.org/health-topics/why-broth-is-beautiful-essential-roles-for-proline-glycine-and-gelatin/
Fallon, S. (2000, January 1). Broth in Beautiful [Web log post]. Retrieved January 10, 2017, from https://www.westonaprice.org/health-topics/broth-is-beautiful/
Fallon, S., Enig, M. G., Murray, K., & Dearth, M. (2001). Nourishing traditions: the cookbook that challenges politically correct nutrition and the diet dictocrats. Brandywine, MD: NewTrends Pub.
Vital Proteins, Why Collagen, Retrieved March 27, 2017

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collagen benefits

The Many Health Benefits Of Collagen

by health, Uncategorized

The health benefits of collagen are immense, which makes sense because it's the most abundant protein in the human body. Collagen is found in:

  • Bones
  • Muscles
  • Skin, hair, and nails
  • Tendons and ligaments
  • Cartilage
  • Digestive tract
  • Veins and arteries
  • Teeth (dentin)
  • Eyes (cornea and lens)

Thus, it's essential to maintaining optimal health.

The term collagen stems from the Greek word "kolla," which means glue. This makes sense because its key responsibility is to provide structural integrity for a variety of tissues throughout the body.

Collagen Synthesis and Natural Decline

Symptoms such as wrinkles, loose skin, joint pain, and poor wound healing occur as we age due to a natural decrease in collagen production. This natural decline also increases the risk of heart disease and digestive dysfunction if damage to the arterial walls or intestinal tract occurs.

Your diet and lifestyle can also affect collagen synthesis. For example, the body needs an adequate supply of vitamin C and silica (trace mineral) among others to produce collagen. In addition, vitamin C is quickly depleted when your body is under stress.

High sugar diets, smoking, and prolonged sun exposure have also been shown to negatively impact or damage collagen in the body.

However, there are specific foods and supplements we can add to our diet to boost our synthesis of collagen. These include vitamin C and silica rich foods as well as bone broth, and collagen peptides, which I'll discuss in more detail shortly.

Health Benefits of Collagen

Supporting your body's natural production of collagen has many health benefits. Some key advantages include:

Skin: Collagen promotes firm skin. Thus, it's nature's perfect anti-wrinkle compound. And collagen will also help to reduce sagging skin, cellulite, and stretch marks. In addition, it helps to keep skin moist and smooth.

Hair and Nails: Collagen is the key structural component of your hair and nails. Thus, it keeps them from breaking. And this study suggests collagen may even help to prevent hair loss.

Joints: Collagen is a smooth substance that covers your bones and holds them together. Thus, it allows your joints to move with ease and without pain. Athletes may also benefit from collagen stimulating supplements to protect their joints from degeneration and improve their performance. Further, this study provides support for using collagen to effectively treat osteoarthritis and other joint disorders.

Digestive Tract: The key amino acids in collagen (i.e., glycine and proline) both nourish and heal the lining of the digestive tract. Thus, those suffering from gut-related disorders (i.e., leaky gut, irritable bowel syndrome, inflammatory bowel disorders, and reflux) may benefit significantly from consuming collagen. In fact, this study found that serum concentrations of collagen are reduced in those with inflammatory bowel disorders. It's also worth noting that since a large portion of the immune system resides in the gut, maintaining a healthy digestive tract is essential for immune health.

Muscles: One of the key roles of glycine is to help create energy to build muscle cells. And strong muscles are necessary to effectively support your bones, especially as we age. In addition, muscle cells are effective at burning body fat.

Heart Health: Proline helps to repair arterial wall damage as well as keep your arteries free from plaque. Thus, collagen reduces your risk of developing heart disease.

Boosting Your Synthesis of CollagenDifferences Between Protein Powder and Collagen

Increasing your intake of vitamin C and silica is recommended to increase collagen production. This can be accomplished by eating a variety of colorful fruits and vegetables each day. Silica is also found in oats.

Bone broth is a great source of glycine and proline needed to synthesize collagen. To learn more about bone broth as well as how to make it, please refer to this article.

When it comes to supplementation, I highly recommend Rootz Collagen. It is made with 100% organic bovine hide collagen peptides, ensuring purity and potency.

Sourced from grass-fed, pasture-raised cattle, their collagen is free from hormones, antibiotics, and pesticides, providing the cleanest and most bioavailable collagen available.

They are highly digestible and soluble in both hot and cold liquids. Thus, you can simply add a scoop or two a day to the following:

  • Tea or coffee
  • Fresh juice
  • Smoothies
  • Soups and stews
  • Sauces and gravies

In Conclusion

Collagen is the most abundant protein in your body and is essential for vibrant health inside and out. Its synthesis naturally declines as we age, which is why I often recommend supplementing with Rootz Collagen.

Adding collagen peptides to your diet promotes youthful skin and strong hair, bones, muscles, joints, and teeth. It also protects your heart, boosts immunity, and improves digestive health.

 

Building healthy habits with food journaling

5 Key Benefits Of Keeping A Food Journal

by habits, health, Uncategorized

If you're trying to lose weight, improve your health, or prevent disease, you must to take a closer look what you're eating (and what you're not). And there is no better way than keeping a food journal.

In fact, I require all of my clients to keep food journal. And here are my top 5 reasons why:

Compares Perceptions to Reality

Keeping a food journal is truly the only way to determine whether or not your perceptions match reality. Many people think they're eating healthy, but often find it eye opening when they see their food intake on paper. Because it's not just about what you eat. It's also about your eating habits.

Helps to Improve Your Diet

When you keep track of what you eat, you get a more detailed picture regarding your nutritional intake. For instance, are you eating enough protein? Are you eating too much sugar? Is your diet lacking sources of healthy fats?

Thus, you can use your food journal to help create a more balanced and nutrient-rich meal plan. And this will help you look and feel your best.

Helps Break Unhealthy Eating Habits

A good food journal keeps tracks of what you eat, but also how much you eat and when you eat.

You might learn that you eat more when you're dining with others than solo. Or, maybe you'll notice you always reach for sugar in the mid-afternoon. Seeing these patterns will help you make the necessary changes to break any bad habits.

For example, maybe you need to be more mindful when eating out with friends. Or, maybe you need a more balanced lunch to ward off your 3:00 PM sugar craving.

Identifies Potential Food Allergies, Sensitivities, & Intolerances

Even the healthiest foods can wreak havoc on some. Thus, for weight loss and optimal health, it's really important to learn what foods work for you and what foods don't.

Food allergies involve the immune system and reactions typically occur within two hours. On the other hand, non-immune related food sensitivities and intolerances are much more common and their reactions are usually delayed (up to 48 hours). Thus, they're much more difficult to detect.  

However, using a food journal allows you to look back at your food intake should you start experiencing unexplained symptoms.

In some cases a food journal might help you realize that cheese causes you to bloat, which may be a sign of a dairy sensitivity or lactose intolerance.

Common symptoms of food sensitivities and intolerances include:

  • Gas
  • Bloating
  • Constipation
  • Diarrhea
  • Stomach cramps
  • Fatigue
  • Excess mucus
  • Nervousness
  • Hyperactivity
  • Mood swings
  • Itchy or dry skin
  • Headache
  • Joint pain
  • Dark circles under eyes
  • Night sweats
  • Food cravings
  • Acne
  • Brain fog

Connects the Dots Between Food and Your Health

What we eat affects every aspect of our physical and mental health. We can't expect to eat poorly and feel great. Some foods may energize you, while others drain you. And some foods may lift your spirits, while others weigh you down.

Thus, by examining your food journal, you can learn a lot about how food affects YOUR body and mind. And once you connect these dots, I guarantee reaching your health goals will be much easier.

Food Journaling Tips

Food journaling may seem time consuming, but it doesn't have to be. While you certainly can carry your journal around with you, you can also take a picture of your meals and snacks with your phone and send them to your self with notes about your energy level and mood before and you ate. Then, each night before bed you can use your photos and notes to complete the food journal.

In Conclusion...

Keeping a food journal is one of the best strategies you can implement to help improve your diet, break bad eating habits, prevent disease, and successfully achieve all your health and wellness goals.

So what are you waiting for? Download a free copy of the food journal I use with my clients and start tracking your progress today!

Download Food Mood Journal

Avoid Sugar If You Have A Cold

by health, immune system

 

I just spoke with a friend, Sarah, who is feeling a little under the weather.  She's got a bad cold and is generally not feeling well.  She wanted to know if there was anything she could take in addition to orange juice and tea to help her feel better.

Where to get your vitamin C

Most people reach for orange juice when they've got a cold.  They're thinking they need vitamin C and this is their best source.  It's been shown that vitamin C can prove beneficial in lessening the duration of a cold.  One particular study published in the Journal of Manipulative and Physiological Therapeutics found that cold and flu symptoms could be reduced by as much as 85% with the administration of megadoses of vitamin C.
 
But orange juice is actually not your best choice.  Yes, vitamin C boosts the immune system, but sugar suppresses it and there's a lot of sugar in orange juice (approximately 22g per 8 ounces). Even eating fruit is not necessarily recommended as the fruit sugars will still work to suppress your immune system.  If taking vitamin C in supplemental form you'll need to take several doses through out the day as our bodies don't tend to absorb more than 1,000 mg at a time.
 
Good non-fruit food sources of vitamin C (not in order of nutrient density) include Brussels sprouts, broccoli, kale, sweet potatoes, tomatoes, bell peppers, swiss chard, collard greens, spinach, winter squash and green peas.  There are others but these tend to be the highest.

Cold remedies

Other good choices for supporting the system are zinc lozenges and elderberry syrup.  Long considered to be folk remedies, these are being studied for their effectiveness in supporting cold symptoms.
 
According to one study published in the journal BioMed Central:
 
Zinc acetate lozenges shortened the duration of nasal discharge by 34% (95% CI: 17% to 51%), nasal congestion by 37% (15% to 58%), sneezing by 22% (−1% to 45%), scratchy throat by 33% (8% to 59%), sore throat by 18% (−10% to 46%), hoarseness by 43% (3% to 83%), and cough by 46% (28% to 64%). Zinc lozenges shortened the duration of muscle ache by 54% (18% to 89%), but there was no difference in the duration of headache and fever.
 
Another study published in Nutrients which looked at air travelers and cold symptoms, cold duration, and symptoms found:
 
Placebo group participants had a significantly longer duration of cold episode days (117 vs. 57, p = 0.02) and the average symptom score over these days was also significantly higher (583 vs. 247, p = 0.05). These data suggest a significant reduction of cold duration and severity in air travelers.

Traditional hygiene and wellness strategies

These still apply.  We know them but sometimes we get a little lazy.  During cold and flu season be sure to protect your health by incorporating the following:

  • Wash hands, especially after shaking hands or touching door knobs, elevator buttons or stair rails. 
  • Get enough sleep.  Lack of sleep can contribute significantly to reduced immune function
  • Go outdoors.  Fresh air and sunshine are an important part of wellness.  Although we do not get as much vitamin D from the sun in the winter, we’re still making serotonin which can help with Seasonal Affective Disorder.
  • Drink up.  Include soups, fresh juices, and herbal teas to stay hydrated and keep your system functioning well.
  • Eating a colorful diet.  In the winter we have a need for certain nutrients found in the seasonal vegetables.  These would include dark leafy greens and winter squashes.  

Ingesting Essential Oils

by health, herbs and spices, immune system

Benefits of essential oils

As we grow and learn we come across new information.  Sometimes this information contradicts what we learned before. I want to take a moment and share my research and revised thinking around the practice of ingesting essential oils.  I'll start by sharing that I am neither an herbalist or an aromatherapist. My knowledge of the use of essential oils came from classes and self-study with some great books (see the resource list below). But I am not certified in either of those fields and this post is only meant to share my thinking about ingesting essential oils.
 
This post is also not a discussion of which brand of essential oils is better (and believe me there are a lot of them out there).  It's not a sales post, I'm not asking you to buy oils from me or from any supplier.  I'm also not endorsing any particular brand, seller, or distribution method.  I do, however, want to share what I believe to be very important information with you.  

What are essential oils

Essential oils are amazing.  These volatile aromatic plant elements, distilled from seeds, stems, bark, root, leaves, or flowers, are a form of aromatherapy.  Growing in usage and popularity it's becoming more common to hear of people using the oils for a wide variety of applications.  I use them personally and have enjoyed the benefits of their supportive properties.  

How to use essential oils

We have incorporated essential oils into our home, take small travel kits with us when we are on the road and feel that we have personally benefitted from their use.  I'm far from alone in that. Essential oils are enjoying a resurgence in use and many people not only enjoy using them (because they do smell great) but they also find them to be helpful.  Here are a few simple ways that essential oils can be added to a wellness routine:

  1. For calming and stress relieving benefits
  2. To soothe and warm muscles after a workout
  3. For an aromatic and invigorating lift
  4. To maintain clear airways and support breathing
  5. To soothe occasional skin irritations
  6. To use for a restful night's sleep
  7. To reduce the appearance of blemishes
  8. To reduce bloating or occasional indigestion

My story

I started, like many people, to use essential oils because I was looking for a more plant-based, non-chemical, low additive solution to a number of different things like artificial fragrances for home cleaning. The more I learned, the more oils we seemed to accumulate.  In the beginning, when I first began to use essential oils I learned that it was okay to use them internally.  So I did.  However the more I learned about essential oils the more I began to understand how potent they really are.  In response I limited which ones I was open to taking internally, severely reducing the number of oils that I was comfortable with using in this manner.  I was vocal with my family and others about not indiscriminately taking a wide range of oils internally.

As my studies continued I learned more information.  So that brings us to now…the reason I've written this post. I have changed my mind completely and no longer suggest or support taking any oils internally.  I have come to this viewpoint from several different sources:

Conversations about essential oils

Conversations with two friends and colleagues, Heather Kaminsky and Sarah Bearden, both of whom are licensed aromatherapists and who have cautioned against taking oils internally.  Essential oils are extremely potent extracts.  For example, it takes one pound of peppermint plant matter to make one-half ounce (15 ml) of essential oil.  Taking one drop internally is equivalent to drinking 28 cups of peppermint tea.  That can be very overwhelming for your system.

Both Heather and Sarah referenced the works of Robert Tisserand (recognized as one of the leading authorities on aromatherapy and essential oils). This prompted me to learn more about him and his work. I bought a number of his books and began reading them.   The more I read the more I realized that internal consumption of essential oils is not a good thing.  Many essential oils are highly antibacterial.  Taking them internally can impact your intestinal eco-system which is never a good idea.  The oils are potent enough that aromatic use and/or diluted external use (applied to the affected area or the bottoms of the feet for systemic absorption) are still highly effective.  Taking essential oils neat or undiluted should be done with caution because they are so potent.  Neat application can potentially eventually lead to overexposure and may cause you to develop a sensitivity.

Science and essential oils

Plain science.  Oil and water do not mix.  I know this.  I'm going to confess that I'm embarrassed that this never occurred to me.  I was following the advice and support of those I considered to be far more knowledgeable than I was and did not ever stop to think about or consider this for myself.  Oil and water do not mix.  Therefore adding essential oil to water and tossing it down doesn't dilute it in any way.  It's just a delivery system.  However essential oils by their very nature adhere to mucosal membranes.  This is part of why they are not good for your gut.  They're also not good for your mouth or any other sensitive mucosal membranes. 

In going back through many of the scientific studies I frequently refer to regarding using essential oils (and there are quite a few of them) the most common use, by far, is aromatically, topically is next.  I find very few that suggest oral usage.  Here are just a couple of studies, two for aromatic use and one for topical:

  1. Ambient odors of orange and lavender reduce anxiety and improve mood in a dental office 
  2. The effects of lavender and rosemary essential oils on test-taking anxiety among graduate nursing students
  3. Application of orange essential oil as an antistaphylococcal agent in a dressing model

In doing my research I also looked at a couple of different aromatherapy organizations and their recommendations:

  • International Federation of Aromatherapists, “No Aromatherapist shall use essential oils for internal ingestion or internal application, nor shall any Aromatherapist advocate or promote such use of essential oils.“
  • Alliance of International Aromatherapists, “AIA does not endorse internal therapeutic use (oral, vaginal or rectal) of essential oils unless recommended by a health care practitioner trained at an appropriate clinical level. An appropriate level of training must include chemistry, anatomy, diagnostics, physiology, formulation guidelines and safety issues regarding each specific internal route (oral, vaginal or rectal). Please refer to the AIA Safety Guidelines for essential oil use.”  

Furthermore, it turns out that some oils are hepatotoxic, toxic for the liver; even external application is not suggested for their use.  Those oils have been banned and are not common nor easy to find.  Other oils can be significantly dangerous when ingested.  The following essential oils should never be taken internally: Aniseed, Basil, Bay, Cassia, Cinnamon, Clove, Fennel, and Tarragon.  

In one case there is a report of “A near-fatal case of high dose peppermint oil ingestion.”  

mint-1549247_1920

Although peppermint can be a supportive essential oil, when taken to excess (especially internally) it can be harmful.  It's important to note that too much of anything can be bad for you.  If a little bit is helpful it doesn't mean that a lot is better.  In some cases, as shown by the study listed above, too much can indeed be very harmful.  

Because I don't want you to be concerned about the idea that peppermint oil may kill you I'd like to share the following beneficial uses:

– easing stomach aches
– easing headaches
– soothing respiratory tract function
– soothing sore muscles
– stimulating the scalp
– boosting energy and wakefulness
– cooling and supportive for reducing fever

Drink this not that

If you want the benefit of herbs and plants and want to be able to take them internally the best possible way to do this is through the use of herbal teas.  These provide far less potency than essential oils but they are no less effective.  For example, while mint essential oil may help relieve some of the pressure and discomfort related to a headache, that's when it's applied externally to the temples or the base of the neck.  

For internal support, mint tea can also be effective as noted in this article:  Spearmint: A New Natural Antimigraine Remedy – A Personal Anecdote with Spearmint (Mentha spicata) as Migraine Prophylaxis.

Screenshot 2016-09-06 13.02.43

Other herbal teas that can be highly supportive of a variety of health needs including:

  • ginger tea – helpful to prevent or reduce the discomfort of nausea, also supportive for bloating or digestive distress
  • rooibos tea – highly antioxidant, drinking this tea may be helpful for those with eczema
  • dandelion tea – natural support for the liver, dandelion tea is also believed to help support bile production and digestion
  • chamomile tea – well known as a calmative, this tea can be supportive for reducing stress and many people find it helpful for sleep
  • raspberry leaf tea – considered beneficial for oral health including soothing canker sores and gingivitis, it's also believed to be supportive for anemia and leg cramps

I want to offer a caution as well.  In all cases, you need to realize that just because these are plants does not mean that they are harmless.  Herbs (and other plants) and their distillations can be highly potent and may have a significant impact on the body.  They cannot be taken indiscriminately.  

Having said that I don't believe that having multiple cups of herbal tea is bad for you (unless you are sensitive to any of the ingredients).  I also know that I have benefitted, from using both herbal concoctions and essential oils.  They can be used effectively but it must be done with caution.

In conclusion, I like essential oils, I have personally found them to be useful.  However, I strongly advise against taking them internally. If you want to make use of the beneficial support of plants on an internal basis I would suggest you consider drinking herbal teas instead. 

Books

These are some of my favorite herbal and aromatherapy books.  I have learned a lot from them but again this is all self-study and does not indicate certification.

Please note that the books listed are Amazon links and, at no extra cost to you, if you purchase through these links I may receive a small commission.

Bone Broth And The Rest Of The Story

by health, WAPF

Screenshot 2016-01-10 22.10.37Many years ago I used to list to a Paul Harvey program called “The Rest Of The Story.”  In his radio show Paul Harvey would lead with some sort of a story.  But it always turned out that there was something we didn't know.  As I recall, usually after a commercial break he would come back on air with the statement, “And now, for the rest of the story” and proceed to fill in something we didn't know or perhaps had forgotten.  He'd end with, “And now you know the rest of the story.”

Ingredients matter

I was reminded of this the other day when an article about the benefits of broth came across my desk.  Entitled Broth Is Back the article was talking about bone broth and how wonderful it is.  It went on to give three recipes for broth, beef, chicken, and vegetable.  A quick look showed the use of apple cider vinegar in the beef broth but not in the chicken broth.  This is unfortunate because the vinegar helps to draw minerals from the bones making the broth richer and more nutritious.  The article did not specifically mention it, but it's best if the vinegar used is raw, unfiltered apple cider vinegar which has enzymes.

Then I looked more closely at the recipes and was frustrated to see that they were recommending the use of canola oil.  Canola is not a good choice as far as oils go.  Highly genetically modified (it's one of the most modified crops we have) it's not a great fatty acid profile.  If you want to add fat to your broth a better choice would be some of the fat from the meat, ghee, or olive oil.

Recipes

Broth is back.  It's delicious, nutritious and so easy to make.  Adding collagen, glutamine, and a host of nutrients it's easy to incorporate into your diet either drinking it plain or using it as the base for risottos, sauces, soups, and more.

One of my favorite ways to serve bone broth is as a miso style soup.  It's a perfect afternoon treat.

Nourishing Broth Miso

1 cup nourishing broth – heat on stovetop
while broth is heating shred ½ a carrot
dice 1 spring onion
thinly slice 1 mushroom
add veggies to broth
add generous pinch of sea salt
add generous pinch of freshly minced parsley if desired

And if you're looking for a variety of bone broth recipes both to make and to use the broth there's a new book, Nourishing Broth: An Old-Fashioned Remedy for the Modern World by Sally Fallon Morell and Kaayla T. Daniel.   Starting with chapters that provide a deeper understanding of collagen, cartilage, bone and marrow, the book discusses why the addition of this nourishing food is so supportive for our system. If you're looking for more information about broth and some creative ideas on how to incorporate it into your diet, this book would be a good addition to the bookshelf.

This is one of the delicious recipes from the book:

Breakfast Meat and Veggie Scramble

serves 2

2 tablespoons lard, duck fat, suet, butter, or ghee, or a combination, plus more if needed
8 ounces meat (i.e., shredded chicken, ground meat, sausage)
2 ups shredded or finely ied vegetables
up to ½ cup homemade broth
sea salt and freshly ground black pepper

Toppings:  butter, grated raw cheese, sour cream, avocado, or raw sauerkraut

Melt the fat in a large cast-iron skillet over medium heat.  Add the meat and cook it until browned, about 5 minutes.  Remove the meat with a slotted spoon to a bowl.  Add additional fat to the pan if necessary.

Add the vegetables to the fat in the pan and cook until tender.  Start with onions, mushrooms, and more fibrous vegetables, and add the more tender vegetables at the end.  Add up to ½ cup bone broth, bring to a simmer, reduce the heat to low, and simmer for about 5 minutes.  Season with salt and pepper.  Add the meat to the vegetable mixture and cook until warmed through.  Serve with your choice of toppings.

*****

So yes, bone broth is back.  It's not new but it's perhaps newly rediscovered.  It's delicious, it's good for you, and it's best made with a healthy fat and even chicken broth can benefit from the addition of raw, unfiltered apple cider vinegar.

Now you know the rest of the story.

 

Kim Kardashian Baby Weight Loss Plan

by health, weight

Kim Kardashian recently had her second child. A new child is such a treasure and I'm sincerely happy for her; I wish her and her family all the best.

I was dismayed however to read, just a short while after all of the announcements about the baby, headlines about her plans to lose '60 pounds of baby weight fast'. I do not know what diet and exercise plan Kim Kardashian plans to use, nor do I know if she plans to breastfeed. She's just the latest celebrity example of the race for post-natal thinness that seems to be populating the social media waves. I'm saddened by the thought that simply because a celebrity or media personality posts something like this it will leave other women feeling that perhaps they should be that thin that quickly or that they are somehow less than because they don't.  That's simply not true.  While I certainly understand the desire to want to be back at your pre-pregnancy weight I believe that rapid post-natal weight loss is not a good idea. It's more important to take care of yourself and be kind to yourself in the midst of all the changes that are happening.

Kim Kardashian is by no means the only one to want to rapidly lose weight after having a baby. There are a growing number of social media posts practically glorifying women who have rapidly lost weight after having a baby. Unfortunately this is not a healthy idea for mom or baby.

One big reason against rapid weight loss is that we tend to store toxins in fat. Then when we lose weight rapidly we experience a toxin dump. In fact one study found that weight loss increased the level of toxins in the blood with some of the toxins then being reabsorbed into the remaining fat cells. Weight loss can be, in effect, a form of detoxing. (Truthfully our body is always detoxing, it's continually working to clear toxins and keep metabolic processes running to the best of it's ability.) But rapid weight-loss can accelerate some of the symptoms of detoxing. Dumping toxins through rapid weight loss can cause cardiac stress, gout-type symptoms, gall bladder flare-ups, and lightheadedness.  It also doesn't help you form healthy eating habits for maintaining the weight loss. This can be one reason why many people lose weight quickly and then gain it back sometimes with a few pounds extra.

Breastfeeding

Breastfeeding is very important and provides a perfect balance of nutrition. Sometimes there are issues with nursing either because the mother cannot produce enough milk, baby has issues that make it challenging, or there may be some other reason why it is physically not possible. If there is a problem with breastfeeding it's best to refer to a lactation consultant or connect with your local La Leche League.

For those who are breast feeding it's important to note that breastmilk is between 3-5% fat. This means that “detoxing” via weight loss may cause the breastmilk to have significantly higher levels of toxins. That, in turn, gets passed on through the milk to the baby.  Rather than focusing on weight-loss, look at ways to nourish yourself, and baby, through eating well.

The following foods and beverages are very supportive post-partum and during breastfeeding:

  • Nourishing broth
  • Cod liver oil to provide vitamin D and essential omega 3 fatty acids
  • Red raspberry leaf to help with postpartum recovery
  • Nettles also help with postpartum recovery
  • Coconut oil is a healthy medium chain triglyceride
  • Leafy greens – kale, spinach, swiss chard, dandelion,
  • Fresh fruit and vegetables
  • Fermented foods – lacto-fermented kraut or other vegetables, kombucha, kefir
  • Eggs
  • Protein
  • Porridge – made from soaked oats, buckwheat, brown rice, or quinoa
  • Legumes, lentils, chickpeas, black beans, pinto beans
  • Nuts and seeds
  • Sea vegetables – dulse, wakame, nori, hijiki, kombu

Avoid the following foods which are anti-lactogenic and can impair breastfeeding:

  • high consumption of the following herbs: basil, parsley, sage, rosemary, thyme, and any mints
  • Soft drinks and carbonated beverages
  • Caffeine – coffee, black tea, green tea, hot cocoa, chocolate

Food Intolerance Issues

Colic can be an issue with some newborns. It is possible that the mother's diet can impact the digestive status of the baby when breastfeeding. Therefore it would be best for mother to avoid: spicy food, onions, garlic, legumes/beans, broccoli, cauliflower, cabbage, and Brussels sprouts.

There may also be a food intolerance issue, wheat and dairy and two of the biggest offenders in this category. Mother can try eliminating the seven most common allergenic foods from her diet to see if this makes a difference: wheat/gluten, corn, soy, eggs, dairy, seafood, and nuts.

Self Care

Taking care of ourselves is important all the time but these few self-care tips are especially important after giving birth:

  • Stay hydrated – breastfeeding takes a lot of hydration.  Even if you're not breastfeeding you still need to make sure that you are getting enough fluids to keep your system working properly
  • Skin brushing – this helps to keep your lymph system flowing properly.  Bonus, it's also really good for your skin
  • Get sleep – the temptation after having a baby is to “get things done” while the baby is napping.  After decades of raising kids I'm here to tell you there's always stuff that needs to be done.  One of the biggest single self-care things you can do for yourself is to rest when you can
  • Set aside some me time – when we have a baby we tend to forget how to take care of ourselves because we are so wrapped up in taking care of that precious little person.  But we still have wants and needs that have to be taken care of.  As my friend Dr. Vicki Bradley (of the Self-Care Reminder Project) says, when we take care of ourselves we are better able to care for others

Take the time to love yourself and your body. Remember, it took nine months of work to produce that little bundle. On average it takes three months to a year to get back to where you were before you had the baby. To try to erase all of the physical symptoms and expressions of that in just a few days or weeks is not the best, healthiest option. And some of them (like stretchmarks) don't ever really go away.  And check out a great photo series called A Beautiful Body which highlights the beauty of a mother's body.

The Truth About Olive Oil

by fats and oil, food fraud, health, ,

Olive oil has been studied for many decades, and we have come to understand its many health benefits. Let’s check out a few of these benefits.

Benefits

Anti-inflammatory Properties – Olive oil contains phenolic compounds which help your body fight inflammation. Virgin olive oil has been credited with being one of the healthy attributes of the Mediterranean diet because of these anti-inflammatory components. Chronic inflammation is thought to be a leading driver of many diseases.

Cardiovascular Health – The above-mentioned inflammation can affect your heart health. Extra-virgin olive oil has many benefits for your heart. It can lower your blood pressure, protect “bad” LDL cholesterol particles from oxidation, and can improve the function of your blood vessels. 

Stroke Prevention – There have been many large studies that have shown that people who regularly consume olive oil have a lower risk of stroke. 

Type 2 Diabetes – In both observational and clinical trials, it has been suggested that olive oil, combined with the Mediterranean Diet, can reduce the risk of type 2 diabetes.

Cancer – In recent research, olive oil has been shown that it may be helpful in preventing certain cancers such as breast and digestive tract cancers. 

Rheumatoid Arthritis – Olive oil has been shown to reduce joint pain and swelling caused by this type of arthritis. 

Gut microbiota have been shown to be positively impacted by the antioxidant activity which in turn helps in the prevention of the above conditions through the consumption of olive oil. 

With all these awesome health benefits you can see why there is such a large market for olive oil! Unfortunately, there are challenges with the quality and quantity of available olive oil.

Olive Oil Issues

A class-action suit was previously filed regarding the purity of olive oil; you can read about it here.  I wrote briefly about this issue in my book The Pantry Principle.

It turns out that worldwide more olive oil is sold than is grown (we'll get back to that in just a moment). How does this happen you ask? Sadly, it's because producers or bottlers dilute or adulterate the olive oil with other oils. That's food fraud.

In the name of science, there was a study done by the University of California, Davis investigating how many brands failed to pass mass spectrometry tests for being pure olive oil.  There were quite a number of popular brands whose products failed the test.  These included: Filippo Berio, Bertolli, Colavita, and Pompein among others. While the testing only looked at oils sold in California, it is reasonable to assume that national and international brands were equally affected.  

Another issue that can come up with regard to olive oil is that many of those marked extra-virgin (which means the very first pressing) may not be. Selling an oil as higher quality, or possibly even selling organic, when it's not is also a form of food fraud.

Making Un-Olive Olive Oil

Unfortunately, there's no other explanation for this type of deception than cost.  Olive oil is expensive.  Diluting it with cheap, highly refined oils generates more profit.  Similarly, the use of poor-quality olives (either over-ripe or damaged in some way) and mislabeling it as a higher quality is also simply for profit. There would be no other reason to lie on the label.

This highlights the fact that when it comes to olive oil it's very important to know your source.  While the label appears to be your only indicator, as we see here, it can be misleading or completely wrong.  It will be interesting to see how this situation plays out in the courts.

Know Your Fats

Although you need to investigate which olive oils you are using, there are other fats that are also a healthy choice.  Here are the ones that I recommend:

  • Olive oil – Kirkland brand organic, extra virgin, cold-pressed  – they were one of only 5 determined to be pure by the UC, Davis study. There are other specialty olive oils that I like as a treat, but for everyday use, this is the one I use.

  • Coconut oil – Nutiva brand organic cold-pressed – I am a big fan of Nutiva organic. It's important to know that while coconut oil is a saturated fat it is a healthy saturated fat.  As a saturated fat, it will be solid in cold temperatures and liquid in warm ones.  This is normal and perfectly fine.  There is no need to throw it out because “it melted.”

  • Ghee – While you can buy it, I usually make my own. If you're going to do this, you'll need to buy butter that is either organic or from free-range cows. It's important to make sure that the milk is from cows not treated with artificial hormones, antibiotics, fed pesticides or GMOs, and grass-fed is best.

  • Tallow, suet, and lard – Contrary to popular belief, these animal fats are healthy options and can be a good choice for the diet. Sourcing is very important. You'll want to make sure the animals are raised without hormones, antibiotics, or genetically modified, pesticide-laden feed.

I recently interviewed Tony Kasandrinos who is founder and CEO of Kasandrinos. They produce an incredible olive oil from Greece. What makes it so special? Tony shared the family’s dedication to quality and organic sustainable practices which produces a better-quality olive oil.

Their olive oil has a high polyphenol content which is what gives olive oil its marvelous health benefits. He also shared how most olive oils on your supermarket shelves are 2 to 3 years old.

What can degrade an olive oil beside time?  Light and air. Tony shared that if you are purchasing olive oil from a supermarket make sure it is in a tinted glass bottle and grab from the back of the shelf as those bottles will have been exposed to less light.

[expand title="Sources"] 

Nocella, C.; Cammisotto, V.; Fianchini, L.; D'Amico, A.; Novo, M.; Castellani, V.; Stefanini, L.; Violi, F.; and Carnevale, R. Endocrine, Metabolic & Immune Disorders-Drug Targets (Formerly Current Drug Targets - Immune, Endocrine & Metabolic Disorders), Volume 18, Number 1, 2018, pp. 4-13(10). Bentham Science Publishers. Retrieved from https://doi.org/10.2174/1871530317666171114121533.

Martínez-González MA, Dominguez LJ, Delgado-Rodríguez M. Olive oil consumption and risk of CHD and/or stroke: a meta-analysis of case-control, cohort and intervention studies. Br J Nutr. 2014 Jul 28;112(2):248-59. doi: 10.1017/S0007114514000713. Epub 2014 Apr 28. PMID: 24775425. Retrieved from https://pubmed.ncbi.nlm.nih.gov/24775425/

Buckland, G., & Gonzalez, C. (2015). The role of olive oil in disease prevention: A focus on the recent epidemiological evidence from cohort studies and dietary intervention trials. British Journal of Nutrition, 113(S2), S94-S101. doi:10.1017/S0007114514003936. Retrived from https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/role-of-olive-oil-in-disease-prevention-a-focus-on-the-recent-epidemiological-evidence-from-cohort-studies-and-dietary-intervention-trials/067113B01A4A7254066C542D640BC1AE

Gavahain, M., Khaneghah, A., Lorenzo, J., Munekata, P., Garcia-Mantran, I., Collado, M., Melendez-Martinez, Al, and Barba, F., Health benefits of olive oil and its components: impact on gut microbiota antioxidant activities, and prevention of noncommunicable diseases. Trends in Food Science & Technology. Vol. 88, June 2019, Pages 220-227. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/S0924224419300779

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