Essential Oil Through the Ages

Records indicate that Ancient Egyptians were the first to use essential oils for healing, as well as for ceremonial practices and in embalming procedures.

In the late 19^th century, French chemist and perfumer Rene Maurice Gattefosse revived the tradition of using essential oils. After burning his hand, he treated his wound with the first compound he could find, which was undiluted lavender oil. The lavender provided immediate relief from the pain and also helped minimize the infection and scarring. Essential oils are naturally anti-fungal, antiviral, anti-microbial, anti-parasitic, and antiseptic.

How to Buy

To receive the most potent healing benefits they provide, try to source the highest-, purest-quality plant oils you can find. Look for essential oils that are stored and sold in amber-colored bottles. The color of the bottle helps protect the oil and helps it retain its integrity. Whatever you do, steer clear of oils sold in clear or plastic bottles. Also avoid oils labeled “fragrance oil” or “perfume oil” — 98 percent of oils should not be ingested!

Using Essential Oils to Cure What Ails You

One of the most effective means of topical application is through the foot. The oil permeates the skin and enters the bloodstream and the effects of the oil can be seen within twenty minutes.  It is important to dilute the oil before using it, especially topically, and never use it on broken skin. Another way to use oils is with a diffuser.

(Note that if you are pregnant, planning to get pregnant, or breastfeeding consult your physician before using any essential oil.)

Here are a few common ailments that can be relieved using oils:

• Migraine – Chamomile Roman, Lavender, Peppermint (apply topically)
• Anxiety – Bergamot, Clary Sage, Lavender, Rosewood (with a diffuser)
• Depression –Neroli, Rose, Grapefruit, Jasmine (with a diffuser)
• Burns – Geranium Rose, Lavender, Sage, Tea Tree (apply topically)
• Anti-fungal –Tea Tree  (apply topically)

Essential Oils in Your Home

Essential oils can also be used to create Do-It-Yourself (DIY) household cleaners. When choosing DIY cleaners over commercial cleaners and detergents, you not only receive the benefits of the oil but you eliminate your exposure to the chemicals found in these products!

The following oils are common additives to DIY household cleaners: cinnamon, clove, eucalyptus, thyme, spruce, lemon, lemongrass, tea tree, and grapefruit. Make a simple room freshener by adding your favorite scent to a spray bottle with water. The scent of the oil permeates the air as it’s sprayed.

As you can see, there are many ways to add essential oils to your life. Incorporate them into your wellness regimen and cleaning routine and you’ll soon find that health never smelled so sweet!

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Related Links 

Young Living Oils
http://www.youngliving.com/en_US/wellness/natural-household-products/cleaning-with-essential-oils.html

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Gluten-Free Kids

Did you know that about 3 million Americans have celiac disease?

Did you know that 230,000 of them are children?

Did you know that celiac disease has more than 300 known symptoms?

Did you know that 60% of children diagnosed are asymptomatic?

In addition to those sobering stats, studies show that gluten, a glue-like protein found in many grains, breads, and cereals can negatively affect the brain in those with a genetic predisposition. Typically known as a disease that affects the gut, studies now link gluten intolerance to nervous system issues. And there can often be problems without any discernable gastrointestinal problems. According to Dr. Maios Hadjivassilou in the medical journal The Lancet, “gluten sensitivity can be primarily and at times, exclusively a neurological disease.”

How Does It Work?

Eating gluten can trigger a latent gene to become reactive and disrupt health brain function. In children, these neurological disorders can manifest as chronic headaches, developmental delay, low muscle tone, and learning disorders or ADHD. Some researchers even link gluten (and casein, a protein found in dairy) to disorders on the autism spectrum. It’s an area of robust research.

Bottom line: Given the statistics, if your child suffers from any of these symptoms, even mildly, gluten may be the culprit. While you can certainly test for celiac disease (these can be performed by your family doctor), a simple elimination diet can help you immediately determine whether your child suffers from gluten sensitivity.

Eliminate and Observe

For 14 days, have your child eat no gluten whatsoever. Even a small amount will throw off the test, so try to comply! It may seem daunting at first, but there are several online resources that can help you in this effort (here’s a gluten-free food list: http://www.celiac.com/articles/181/1/Safe-Gluten-Free-Food-List-Safe-Ingredients/Page1.html).

Closely observe and journal your child’s behavior, mood, and level of focus during this time. The more you are able to record the better you’ll be able to note whether gluten is affecting her brain function. After 14 days, reintroduce gluten and continue to monitor the results. If there’s a rapid, noticeable difference in any area, that’s a clear indication that your child is dealing with a gluten sensitivity and cutting it out will greatly benefit his long-term health.

Finally, if your family is gluten sensitive, know you are not alone in this. There are numerous gluten-free blogs, support groups, and doctors who specialize in the area, as well as a growing number of gluten-free products coming on the market, as this becomes more of a pressing issue for more families. And the effort is worth it. After all, what would you rather have: A plate of white pasta, or a child who is able to focus and maintain a happy mood for days on end? There’s just no comparison.

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Author’s content used under license, © 2012 Sprouted Content, LLC

Celiac Disease Resource Directory

http://cdfresourcedirectory.com/

Gluten-Free Goddess Recipes

http://glutenfreegoddess.blogspot.com/

The Lymphatic System

Imagine your kitchen sink. It’s backed up because the drain is clogged. Would you drink that standing water? I don’t think so! What’s more, if the water was left to stagnate in your sink, it would eventually pollute the kitchen and attract bacteria.

In your body you also have a drainage system; it’s the largest circulatory system in your body and it’s called your lymphatic system. This system helps keep your tissues and organs alive and healthy by moving fluid throughout the body so waste doesn’t pool around your cells.

Some key indications you may have stagnation in your lymphatic system are: bloating, swelling, rashes, cellulite, pain in the hands and feet, fatigue, lethargy, and breast swelling around menstruation. In the ancient Indian tradition of ayurvedic medicine, when a person suffers from such chronic symptoms, you look to destagnate the lymphatic system before moving on to other treatment. You need to improve your body’s efficiency in moving waste out.

To optimize lymph movement, Dr. John Douillard, DC, of the ayurvedic healing center LifeSpa, and the team at LymphNotes.com recommend the following:

Hydrate— Drink up to ½ your weight in ounces daily, preferably hot water, which dilates your cells and opens them up for much-needed rehydration.

Breathe Deeply— Breathing deeply exclusively through your nose during exercise or otherwise is a potent lymph mover as it stimulates the rib cage to move more fully (the rib cage is one of the major lymph pumps in the body, responsible for pulling toxic waste from the intestinal track).

Destress— Stress-fighting hormones, called cortisol, are extremely acidic and lymph doesn’t drain well in an acidic environment, so you need to find ways to relax!

Alkalize— Eating lots of greens, beets, berries and other alkaline food encourages lymph movement. Avoid overly sweet, salty, processed, or fried food as this makes the body more acidic.

Exercise— Bouncing on a rebounder (mini trampoline) is the most efficient exercise for destagnating your lymphatic system, but walking is also potent. (Remember to nose breath throughout for best results!)

Encourage Sweating— Don’t block sweat glands by using antiperspirant (especially if it contains aluminum)! Try to make sweating part of your daily routine through exercise, saunas, steam rooms, or Epsom salt or fresh ginger baths.

Dry Brush / Massage— Go for a manual lymphatic drainage massage or dry brush your body focusing on areas where the lymphatic system resides. Gentle stimulation through the skin is a highly effective means of getting lymph moving.

If you are truly clogged, it can take several months to get the pipes cleared up. But patience and persistence will help you establish new lymph-supporting habits. Once you are flowing freely again, you’ll be glad you made the effort as you wonder where your cellulite went!

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Resources

LifeSpa Ayurveda — http://www.lifespa.com/

Author’s content used under license, © 2012 Sprouted Content, LLC

Lymphatic System Diagram — http://www.lymphoma.org/atf/cf/%7B0363CDD6-51B5-427B-BE48-E6AF871ACEC9%7D/The%20Immune%20system%20450.jpg

Keeping it Healthy for the Holidays

Drink Makeover

You will be surprised how little things add to your daily sugar and calorie intake. Consider the typical holiday drink—a cocktail. Everyone has his or her own signature cocktail recipe and you never know what you’ll be handed at the Christmas party, but an average cocktail easily packs 200 calories. After a few, your blood sugar can skyrocket! Instead, bring along a healthier option, such as freshly squeezed pomegranate juice with seltzer water. This rich combo tastes great and clocks in at about 100 calories. Give your own holiday party a festive pop of color by making a quick round of freshly squeezed seasonal juices and mixing them with the fizzy water of your choice.

Tip: If you do want to imbibe, drink one glass of water for every cocktail consumed. The following morning, flush your system with an alkalizing green smoothie made with kale, cucumber, lemon, apple, and filtered water.

Desert Makeover

If you have a sweet tooth, and are trying to stay on track health-wise, the holidays can be torture—there is simply too much temptation lying around in form of cakes and pies! Forgo “low-fat” offerings and opt for desserts that feature fresh fruit and good organic fat. Use bran and oatmeal in lieu of white flour in your baked goods. Use walnuts and freshly cut fruit and berries to top pies, and make pudding with avocado instead milk. Coconut cream is an excellent alternative to heavy cream when you need a delicious whipped topping.

Tip: Everything in moderation! If you’re mindful of what you’re eating, savoring every bite, and really honing in on the flavors, you’re less likely to want to take that second or third piece of pie.

Meal Makeover

The holidays and decadent meals go hand in hand. But here’s a simple tip so you don’t feel sluggish and bloated after dinner: Fill your plate with more vegetables and keep meat to a minimum; load up on salad and ignore the rolls. Try cooking your meals in organic oils—add a tablespoon of olive or coconut oil to the finely grilled steak or roast for added flavor and a dose of healthy fat. If you crave starch, opt for mashed sweet potatoes, which are high in antioxidants, and cut your portion size in half.

Tip: Eat a healthy meal of quinoa with steamed kale, broccoli, beets, and tofu topped with a simple tahini dressing before you head out to your evening festivities. Your full belly will prevent you from wanting to overindulge.

Remember, the holidays are all about spending time with loved ones and friends, attending parties, and eating out. Don’t make yourself crazy trying to remain super healthy; instead, do your best and if you overindulge, know that you can always start fresh tomorrow! 

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Photo courtesy of http://www.flickr.com/photos/brianjmatis/4157377568/

Author’s content used under license, © 2012 Sprouted Content, LLC

http://www.foodnetwork.com/holiday-central-healthy-tips/package/index.html

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Far East Brown Rice

• 1 cup uncooked organic brown rice
• 2 Tablespoons organic butter, or coconut oil
• 1 cup chopped organic onion
• 1/2 cup chopped or grated organic carrots
• 2/3 cup chopped organic green onions
• 3 Tablespoons organic sesame seeds
• 4 organic eggs (or your vegan choice)
• 4 Tablespoons organic wheat-free soy sauce
• 1 Tablespoon mirin

Cook rice according to package directions. In a large frying pan melt butter or coconut oil

Add onions, carrots and scallions. Sauté until carrots are translucent.

Set aside. Heat oven to 350 degrees. Place sesame seeds in a shallow pan. (or can use a toaster oven, that’s what I do)

Bake until golden brown (10 to 15 minutes), shaking pan occasionally for

even color.  Lightly oil another frying pan with coconut oil. Beat eggs.

Cook as you would scrambled eggs. Combine rice, vegetables,

sesame seeds and eggs. Add soy sauce and mirin.  Stir.

Nina

Photo courtesy Greyhawk68

Brown Rice

When it comes to grains, to derive the optimal nutritional benefit, you’ll want to always go for whole! Whole grains provide essential enzymes, iron, fiber, vitamin E, and B-complex vitamins. In addition, because your body absorbs them slowly, they give you sustained fuel that won’t send your blood sugar levels spiking and plummeting.

Whole grains stay fresher longer when stored in airtight glass containers in your refrigerator. Because they keep well once cooked, it’s a great idea to make a big batch of your favorite grain and enjoy it at several meals. For example, last night’s quinoa can be turned into a delicious porridge the following morning by reheating it with a little almond milk, frozen blueberries, and cinnamon! (This is an ideal breakfast alternative to any “puffed” grain cereal, as the “puffing” is done at high heat that destroys nutrients and makes the oil in the grain go rancid.)

All grains contain naturally occurring phytic acid in the outer layer (although brown rice contains a relatively high level). Phytic acid can block absorption of certain key minerals in the body and can lead to digestive disorders. Therefore, you’ll want to soak your grains for eight hours in warm water to neutralize the phytic acid and enhance digestibility. If you don’t have time for that much soaking, even an hour is beneficial!

Many people now steer clear of grains because of a gluten intolerance, and with the most recent statistics pointing to as many as one in three Americans suffering from this (whether they know it or not), it makes sense to become familiar with some of the more nutritious and delicious gluten-free grains at your disposal!

Here’s a list of 10 superpower grains to try—both gluten-free and containing gluten:

Gluten-Free

• Amaranth
• Brown rice
• Kasha / Buckwheat (gluten-free)
• Millet
• Quinoa
• Teff

Contain Gluten

• Bulgur
• Farro (contains gluten, but much less than wheat)
• Kamut
• Wheat Berries

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Resources

Photo courtesy of  ayayan.s

Author’s content used under license, © 2012 Sprouted Content, LLC

Cooking Whole Grains — http://www.wholegrainscouncil.org/recipes/cooking-whole-grains

Andrea Beaman on whole grains — http://www.andreabeaman.com/health/tag/whole-grains/

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Keep it moving!

We’ve all experienced the occasional period when stubborn bowels make it tough to go to the bathroom. But the distress normally passes and you’re on your way! However, if you suffer from chronic constipation, there are a host of conditions including hemorrhoids, diverticulitis, and even colon cancer that can come with the territory. Fortunately, increasing your intake of healthy fiber in your diet can help you stay regular and ward off digestive diseases—as well as high cholesterol, blood clots that can lead to heart attacks and stroke, and Type 2 diabetes!

What kind?—There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in the body. It’s responsible for helping to keep cholesterol and glucose levels stable. Great sources of soluble fiber include apples, oats, beans, barley, and psyllium. Constipation and irregular stools can be alleviated with the addition of insoluble fiber. Insoluble fiber doesn’t dissolve in water and helps move matter through your digestive system by increasing stool bulk. Some foods rich in insoluble fiber are wheat bran, nuts, and many vegetables.

How frequent?—If your diet hasn’t included lots of high-fiber foods, you’ll want to introduce them gradually over a couple of weeks. That way, you can avoid the discomfort of gas, bloating, or cramping and allow the flora of your digestive system to adjust to the new addition. When adding fiber to your diet, you also need to add water! Much like a garbage disposal, without water, fiber can’t do its job of keeping material moving and flushing you out.

How much?— The National Institutes of Health recommends that adults consume 35 grams of fiber per day but 40-50 grams is even better!

Opt for getting your fiber from eating whole foods in lieu of supplements like Metamucil, and focus on incorporating the following into your diet for the best boost: cinnamon; freshly ground flaxseeds; whole-wheat bread and whole bran cereals; beans, peas, and lentils; apples, dates, and raspberries; celery, sweet potatoes, and broccoli; and walnuts, hazelnuts, and pumpkin seeds.

Make an apple a day your dietary mantra and you’ll be off to a great start! And in no time, your gut will be thanking you for making friends with fiber.

Resources

500 High Fiber Recipes: Fight Diabetes, High Cholesterol, High Blood Pressure, and Irritable Bowel Syndrome with Delicious Meals That Fill You Up and Help You Shed Pounds! by Dick Logue

Author’s content used under license, © 2012 Sprouted Content, LLC

Photo courtesy of ncdesyns

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Jump Rope

Exercise obviously benefits your health in many ways—from cardiovascular conditioning and  weight-loss to toning muscles and improving mood—but did you know it also plays a crucial role in keeping your bones healthy? Like muscle, bone is living tissue that responds to exercise by becoming stronger. Those who exercise generally achieve greater bone mass than those who don’t. Therefore, it makes sense to incorporate exercise into your routine to keep your frame strong and stable.

Traditionally, weight-bearing exercises like jogging, stair climbing, walking, and dancing paired with resistance exercise like strength training and calisthenics were considered the gold standard in maintaining bone mass. However, some fascinating research has emerged that puts jumping at the very top of the heap for growing healthy bones!

Jumping? How can that be?

According to researchers quoted in a New York Times “Well” blog post from 2009 (see Resources), bone receives a message to strengthen itself by means not previously understood to be the case. During only very specific kinds of exercise, bone bends and squeezes fluids from one part of the bone matrix to another. Cells bathed in this fluid then respond by adding denser bone.

The trick is that only certain types of exercise bend bones enough to cause fluid to move. Scientists have begun to agree that large forces in big bursts are key to this process. Your bone needs a fast and forceful signal to respond.  Running and brisk (truly brisk!) walking can be beneficial, but they don’t necessarily work for everyone. However, studies in Malaysia in which mice jumped up and down 40 times during a week resulted in a significant increase in bone density after four months—a gain they maintained by hopping up and down only about half that many times each subsequent week.

There’s something truly beautiful about this: the exercise you loved most as a child is also the most effective at keeping your bones strong as you age. So get jumping! (It probably keeps you young at heart as well.)

The all important point to take with you, is get moving doing something that works for you and have fun doing it!

Resources

Resource for jump ropes — http://www.jumprope.com/

Author’s content used under license, © 2012 Sprouted Content, LL

New York Times article, “The Best Exercises for Healthy Bones” — http://well.blogs.nytimes.com/2009/11/11/phys-ed-the-best-exercises-for-healthy-bones/

Photo courtesy of pernillarydmark

Castor oil packs are great for sore joints, muscles and tendons. -Cut up a piece of flannel to size for the area you want to wrap -Put castor oil on the flannel -Place flannel on the area you need some relief -Cover with BPA free plastic wrap, so you don’t drip or leak -Wrap loosely with some type of ace bandage wrap to keep it all together -Leave on for couple of hours