9/20/11

Aromatherapy as an Alternative Medicine

Aromatherapy doesn't exactly fall under the category of "Nutrition" but, it's useful information.

Aromatherapy can be a very powerful healing aid; depression, burns, wounds, etc.

When shopping for essential oils look for the labeling: genuine, authentic, and premium as everything else probably has additives or is less potent. Dilute oil when applying to skin; use the following to dilute:

Carrier Oils
• Apricot Kernel Oil
• Sunflower Oil
• Soy Oil
• Sweet Almond Oil
• Grapeseed Oil
• Sesame Oil
• Avacado Oil
• Jojoba Oil
• Wheat Germ Oil

OILS TO HAVE AT HOME



BASIL
• Decreases sinus congestion
• Soothes GI tract
• Aids Digetstion
• Decreases headaches
• Decrease anxiety
• Decreases menstrual cramps



BERGAMOT
• Decreases anxiety
• Decreases depression
• Urinary antiseptic
• Acne
• Disinfectant for wounds, abscesses, boils

CEDARWOOD
• Decreases respiratory congestion and coughs
• Loosens mucous in lungs
• Decreases pain and swelling of arthritis
• Antifungal for skin rashes

CHAMOMILE
• Soothes muscle aches, sprains, swollen joints
• GI antispasmodic
• Rub on abdomen for colic, indigestion, gas
• Decreases anxiety
• Decreases stress related headaches
• Decreases insomnia (ok to use with children)



CLARY SAGE
• Induces sleep
• Increases sense of well-being
• Massage or warm compress for menstrual cramps (DO NOT USE if pregnant)



CORIANDER
• Improves digestion
• Decreases colic
• Decreases diarrhea
• Decreases muscle aches and stiffness in joints
• Decreases mental fatigue
• Increases memory and mental function

CYPRESS
• Decreases rheumatic aches
• Decreases bruising and/or varicose
• Respiratory antispasmodic—decreases asthma and coughing (place couple drops on rag)


ELEMI
• Boosts immune system
• Speeds bone healing (massage prior to casting)
• Increases healing of cuts, sores, wounds
• Cools inflamed skin
• Can be a sedative

EUCALYPTUS
• Feels cool to skin and warm to muscles
• Decreases fever
• Relieves pain
• Anti-inflammatory
• Antiseptic/Antiviral
• Boosts immune system
• Inhaled as steam calms respiratory system

FRANKINCENSE
• Bronchodilatory (gets rid of mucous)
• Deepens breathing to induce calmness
• Incense creates a state conducive to prayer


GERANIUM
• Antibacterial
• Insecticidal
• Antidepressant
• Improves yeast infections
• First aid on minor cuts and burns

GINGER
• Wards off colds
• Calms upset stomach
• Decrease nausea
• Soothes sprains and muscle spasms

GREEN APPLE
• Reduces headache severity
• Decreases anxiety
• Aids in weight reduction
• Reduce symptoms of claustrophobia

JASMINE
• Uplifting and stimulating
• Antidepressant
• Massage abdomen and lower back for menstrual cramps

JUNIPER
• Calming
• Decreases stress
• Diuretic
• Decreases muscle aches and pains

LAVENDER
• Calming
• Sedative
• Decreases insomnia
• Decreases headache (massage around temples)
• Inhale to speed recovery from colds/flu
• Decreases congestion (massage into chest)
• Heals burns (topical treatment leaving zero scarring)

LEMONGRASS
• Sedative
• Skin antiseptic for acne


MARJORAM
• Decreases insomnia
• Decreases tension
• Decreases muscle and joint pain
• Clears sinuses and congestion (inhale)
• Decreases menstrual cramps (massage abdomen)


NEROLI
• Gentle sedative for insomnia and panic attacks
• Decreases irritable bowel syndrome (massage abdomen)

ORANGE
• Decreases anxiety
• Decreases GI antispasmodic for colic and indigestion
• Decreases constipation (massage abdomen)

PEPPERMINT
• Increases alertness
• Decreases colic and indigestion
• Decreases headache (massage on temples)
• Decongestant for colds/flu


PETITGRAIN
• Great for acne and oily skin
• Decreases muscle spasms
• Gentle sedative

ROSE
• Antidepressant
• Increases alertness
• Decreases eye strain and headaches (use as compress)
• Decreases PMS (massage on body)

ROSEMARY
• Stimulating
• Increase circulation to skin
• Decreases swollen joints (use as compress)
• Decreases respiratory congestion
• Antifungal/antibacterial
• Deodorizes the air

SANDALWOOD
• Calms and cools the body
• Decreases inflammation
• Decreases sore throat, congestion (drop onto rag and inhale)
• Improves chapped/dry skin
• Increases a sense of peace in meditation/prayer

TEA TREE
• First-aid kit in a bottle: Antifungal, great for athletes foot or ring worm
• Soothes insect bites and stings
• Soothes wounds
• Cures yeast infection (place in bath)
• Decreases coughs and congestion (place drops in a rag)


VETIVER
• Stimulates production of red blood cells – increasing circulation
• Induces restful sleep
• Decreases tension

YLANG YLANG
• Soothes Central nervous system
• Decreases depression
• Increases euphoric mood
• Decreases blood pressure
• Regulates respiration
• Calms heart palpitations

9/18/11

Mineral Depletion: Over Eating for Nutrients

I will expand more on this topic later, as I am writing a research paper for one of my classes; however, I came across an excellent site and wanted to share with anyone who is interested.

No wonder our society is becoming more obese, we have to eat more in order to get the nutrients our grandparents used to.


Fruit 1940 vs 1991:
Sodium 29% Loss
Potassium 19% loss
Phosphorous 2% Increase
Magnesium 16% Loss
Calcium16% Loss
Iron 24% Loss
Copper 20% Loss
Zinc 27% Loss

Vegetables 1978-1991:
Sodium 39% Loss
Potassium 16% Loss
Phosphorous 14% loss
Magnesium 33% Loss
Calcium 40% Loss
Iron 6% Increase
Copper 72% Loss
Zinc 59% Loss

Meat 1940-1991:
Sodium 30% Loss
Potassium 16% Loss
Phosphorous 28% Loss
Magnesium 10% Loss
Calcium 41% Loss
Iron 54% Loss
Copper 24% Loss

It's no wonder we over eat.

9/17/11

Macronutrient: Carbohydrates

Macronutrients and Their Role in Your Body

CARBOHYDRATES (Glucose)
  1. Primary energy source for the body (Brain and Nervous System).

  2. Carbs burned turn into ATP which is stored in the muscles as glycogen - it's ready when you are for exercising.

  3. Sedentary living turns carbs into fat by the liver. Fat (triglyceride) is stored in your adipose tissue (body fat). (High triglyceride levels are caused by too many simple carbohydrates or you are eating carbohydrates and not exercising enough).


When your body has plenty of carb and fat:
- carb gets burned
- fat goes straight to storage in fat cells.

The key concept is that since carbohydrate is the preferred energy source, as long as there are enough calories and enough carbohydrates around, the body will burn carbs and, if fat is eaten in these circumstances, it will be stored. Note: let's not freak out about fat though right? If you match calories in (consumed) to calories expended (exercise) the body will burn the fat you ate (forms ATP and goes straight to muscles).

Foods - Complex Carbohydrates and Fiber
In addition to energy, carbs are very important to the digestive tract (lots of health issues can happen to the GI tract when we reach 50 years old).

  1. Fruits (glucose and fructose)
  2. Vegetables (glucose and fructose)
  3. Grains (glucose)
  4. Legumes (glucose)
  5. Nuts and Seeds (glucose)
  6. Milk (lactose/galactose and glucose)

Role of Complex Carbohydrates

  1. Increase your feeling of being full - they slow the stomach from emptying; helping you to lose weight.

  2. Help maintain control of blood glucose and insulin metabolism.

  3. Keeps GI tract healthy by keeping the cells in intestinal lining functioning and able to suck up nutrients and helps to move food out of your body.

  4. Regulates all cell function.

  5. Lowers blood cholesterol (soluble fiber)


Recommended Daily Intake (DRI)
50-60% of your total daily calories

A balanced carbohydrate consumption does not cause an individual to gain weight. It is only when you eat carbohydrates in excess of your energy needs that they may contribute to weight gain. As we consume carbohydrates, we may be consuming more than what our body needs for energy at that particular point in the day. Typically, the excess carbohydrate will be stored as glycogen. If one consumes more carbohydrates (or fat or protein) on a daily basis, then yes, the body will start accumulating fat in the fat cells. The two primary reasons for this is that the body stops breaking down stored fat for energy because there is more than enough energy being supplied by carbohydrates. Secondly, the body starts producing more fats when one consumes higher levels of simple sugars (such as those found in sweetened drinks and juices).

A Research Article About Carbohydrates
Source: Tufts University Released: Thu 11-Dec-2008, 08:00 ET

Low-Carb Diets Can Affect Dieters' Cognition Skills
Description

A new study from Tufts University shows that when dieters eliminate carbohydrates from their meals, they performed more poorly on memory-based tasks than when they reduce calories, but maintain carbohydrates. When carbohydrates were reintroduced, cognition skills returned to normal.

"This study demonstrates that the food you eat can have an immediate impact on cognitive behavior," explains Holly A. Taylor, professor of psychology at Tufts and corresponding author of the study. "The popular low-carb, no-carb diets have the strongest potential for negative impact on thinking and cognition."

Taylor collaborated with Professor Robin Kanarek, former undergraduate Kara Watts and research associate Kristen D'Anci. The study, "Low-carbohydrate weight-loss diets. Effects on cognition and mood," appears in the February 2009 edition of the journal "Appetite."

While the brain uses glucose as its primary fuel, it has no way of storing it. Rather, the body breaks down carbohydrates into glucose, which is carried to the brain through the blood stream and used immediately by nerve cells for energy. Reduced carbohydrate intake should thus reduce the brain’s source of energy. Therefore, researchers hypothesized that diets low in carbohydrates would affect cognitive skills.

Study participants included 19 women ages 22 to 55 who were allowed to select the diet plan they preferred -- either a low-carbohydrate diet or a low-calorie, macronutrient balanced diet recommended by the American Dietetic Association. Nine women chose a low-carbohydrate diet and 10 selected the low-calorie diet.

"Although the study had a modest sample size, the results showed a clear difference in cognitive performance as a function of diet," says Taylor.

The 19 dieters completed five testing sessions that assessed cognitive skills, including attention, long-term and short-term memory, and visual attention, and spatial memory. The first session was held before participants began their diets, the next two sessions occurred during the first week of the diet, which corresponded to the week when low-carb dieters eliminated carbohydrates. The final two sessions occurred in week two and week three of the diets, after carbohydrates had been reintroduced for those on the low-carb diet.

"The data suggest that after a week of severe carbohydrate restriction, memory performance, particularly on difficult tasks, is impaired," Taylor explains.
Low-carb dieters showed a gradual decrease on the memory-related tasks compared with the low-calorie dieters. Reaction time for those on the low-carb diet was slower and their visuospatial memory was not as good as those on the low-calorie diet. However, low-carb dieters actually responded better than low-calorie dieters during the attention vigilance task. Researchers note that past studies have shown that diets high in protein or fat can improve a person's attention in the short-term, which is consistent with the results in this study.

Participants were also asked about their hunger levels and mood during each session. The hunger-rating did not vary between participants on a low-carb diet and those on a low-calorie diet. The only mood difference between dieters was confusion, which was higher for low-calorie dieters during the middle of the study.

"Although this study only tracked dieting participants for three weeks, the data suggest that diets can affect more than just weight," says Taylor. "The brain needs glucose for energy and diets low in carbohydrates can be detrimental to learning, memory and thinking."

(1) Information for this posting was taken from lecture notes provided by Professor Sharon Tessier with the Metropolitan State College of Denver (Nutrition and Weight Management Class 3400).

Calorie Intake and Resting Metabolic Rate (Resting Energy Expenditure)

You always hear people talking about the amount of calories you need to consume each day, well, that number depends on a lot of factors:
1. Activity Level
2. Age
3. Ethnicity
4. Body Type
5. Health Conditions
6. Medications, etc

There are tables and websites that will give you a ROUGH estimate for the amount of calories that your body burns while at rest. The brain, heart, lungs, and all that blood coursing through your body eats up calories. You will be surprised to learn just how many calories your body burns performing it's daily functions. Now, add exercise on top of that and you can start to understand how many calories you need to consume in order to 1)maintain your weight, 2)lose weight, 3)gain weight.

Resting Metabolic Rate (RMR)
Fun site to check out:
http://www.health-calc.com/diet/energy-expenditure-advanced

Note: BMR calculators should only be used to provide a rough guideline on daily energy expended. Actual values cannot be attained using such calculators, and may be quite inaccurate depending on several factors such as geographic location, body-type, diet, body composition, supplementation and some genetic factors. Values which extend +/- 15% above and below your calculated BMR may be a more accurate representation of your actual BMR range as daily fluctuations are constant and your BMR is rarely the same on a daily basis.

A really great website to subscribe to (one time $15 fee) is as follows:
http://www.blogger.com/www.mydietanalysis.com
The site helps you to understand what food you are putting into your body, how to read labels, and how much exercise you need to maintain/lose/gain.

Hope this helps! :)

Weight Management - A Helpful Guide

The vast majority of information for this posting has come straight from lecture notes provided by my professor at Metropolitan State University of Denver. I hope you find this information as helpful as I have. I have tweaked information a little hear and there, but please know that 90% of the information in this posting comes from her lecture notes.

Which Diet Is Right for Me?
There are several diets to choose from and each one works differently for people. A strategy that worked for you 5-10 years ago may not work for you now - that is VERY NORMAL. Our bodies change and we have to make adjustments.

Ask yourself a few questions:
1. Do you have time to cook elaborate meals like some diet plans ask of you?
2. Do you have the time to follow a strict eating plan?

General Suggestions for Weight Management:


  1. Don’t try weight loss during stressful periods in your life. Sometimes simply reducing stress reduces fat especially belly fat.



  2. Have a specific plan and strategies: “I’m going to cut down isn’t specific enough.” The best plans usually aren’t from a book or a magazine. They are usually the ones you created for yourself.



  3. Avoid fad diets. Instead, come up with a healthy eating lifestyle plan that works in the context of your life and that generally follows the dietary guidelines. Write down your menu/eating plan. Go shopping to buy the food you’ll need. Follow it. Don’t be too strict.



  4. Make specific plans and strategies for exercise: “I will walk for 30 minutes in the morning before work. I will lift weights Tuesday and Thursday afternoons.” Exercise is particularly good at reducing belly fat.



  5. Create an environment that supports your plans. For example, shop for the foods on your menu. Get rid of the tempting foods in your kitchen that aren’t. Make sure your exercise equipment is accessible and in good shape. Keep the TV and video games out of sight.



  6. Get enough sleep.



  7. Reduce intake of trans fat (cookies, crackers, cakes, muffins, margarine, pie crust, pizza dough, pancake mix, frozen dinner, packaged popcorn, etc).



  8. Take a long look at the factors in your life that help you stay lean and the factors that don’t. Make a long creative list for each. Next, think of ways to expand and accentuate the lean factors and think of ways to address, overcome or minimize the fat factors.



  9. Don’t try to lose more than 1-2 pounds per week. Eat at least 1,200 calories per day.



  10. Keep in mind, if in the obese range, loss of just 10% of body weight can result in significant health benefit. Beautiful and healthy comes in many sizes. Aim for mental and physical health as measured by blood pressure, blood glucose (if pre diabetic) and blood lipids. Do not focus on a number on the scale.



  11. Best weight management book I know: Volumetrics by Barbara Rolls



  12. Weight loss is almost never a linear process. Usually, it’s 5 pounds down and 4 back up…or for many 20 pounds down 25 back up and, later on, down again. Have a plan for overcoming adversity. You are sure to encounter adversity.



  13. To cope with adversity, find a mantra, a prayer, or a poem. Write in a journal. Find what works for you. Failure is as important to learning as is success. Maybe more so. This applies to a lot of things in life. Learning to deal with adversity in weight management will help you in other areas of life too.



  14. Drop the victim thinking. Telling yourself that it’s your mother’s fault (or whoever) or that the medical system stinks, won’t help. Tell yourself that challenges are part of life and they create understanding and compassion. Imagine how arrogant you’d be if everything were easy for you! Embrace your challenges. Overcome them and you’ll be ready to compassionately help others.



  15. Love life, all of life: the good the bad and the real bad. It’s good to feel even if it’s not all rainbows and unicorns. Just don’t obsess. Get help if you’re obsessing.

A No Diet Approach to Normalize Eating and Stabilize/Lose Weight.
4 Steps


  1. Take time to eat, and provide yourself with rewarding meals and snacks at regular and reliable times.



  2. Cultivate positive attitudes about eating and about food. Emphasize providing rather than depriving; seeking food rather than avoiding it.



  3. Enjoy your eating, eat things you like, and let yourself be comfortable with and relaxed about what you eat. Enjoying eating supports the natural inclination to seek variety, the corner stone of healthful food selection.


  4. Pay attention to sensations of hunger and fullness to determine how much to eat. Go to the table hungry, eat until you feel satisfied, and then stop, knowing another meal or snack is coming soon when you can do it again.


Energy Nutrients:
"Energy" for the body includes carbohydrates, fats, protein, and alcohol. Please remind yourself that vitamins and minerals do not provide energy – one of their primary roles is to support the processes that convert the macronutrients into usable (by the body) energy.

DRI (Dietary Reference Intakes) recommendations for a “healthy” population. These values vary for individuals with different health conditions. The levels for healthy adults are:


  1. Total fat: 20-35% of total kcal


  2. Saturated fat: <10% total kcal


  3. Carbohydrate : 45-65% of total kcal


  4. Dietary fiber: 20-30 g per day (minimum)


  5. Protein: 10-35% of total kcal


  6. Cholesterol: <300 mg/day


  7. Sodium: <2,300 mg/day



(1) Information for this posting was taken from lecture notes provided by Professor Sharon Tessier with the Metropolitan State College of Denver (Nutrition and Weight Management Class 3400).

9/6/11

Stress

I am including the topic of Stress here in the blog about nutrition. Please remember that the best ways to combat stress are to eat properly and get plenty of exercise each day. Another way is to change your attitude towards stress - that's right - learn to change your attitude to be more positive. (Easier said than done).

Please enjoy the clip I have attached, it comes from YouTube and is property of National Geographic. I found it very fascinating and eye opening.

Stress kills your brain cells; making learning more difficult and memory harder.

Enjoy....


http://www.youtube.com/watch?v=P7K_1XTvUz0