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Lettuce Wraps

Posted by Diane on Mar 20, 2011 in Photo Slide Show, Recipes, Sandwiches, Wraps | 0 comments

Lettuce wraps are great as a light lunch & just fun to rotate in every once in a while  =)

What you need:

several large romaine leaves
filling of choice
dip (optional)

Some filling ideas:

~  tuna fish
~  egg salad
~  turkey & cheese
~  chicken salad
~  chickpea-salad (my kids’ favorite filling)
~  tempeh-salad
~  tomatoes/mozzarella/Italian dressing
~  chunky-bean-spread/sprouts/mustard
~  bacon/tomato/mayo
~  tomato-salad
~  apple slices/feta/walnuts/Italian dressing
~  hummus & tabuli
~  avocado/tomato/red onion/Italian dressing
~  cukes/tomatoes/yogurt
~  guac/salsa/sour cream
~  refried beans/rice
~  shredded veggies w/ chopped nuts or sesame seeds & Asian sauce
~  spicy-carrot-salad (shown above) w/ nut butter

Ideas for dips:

~  peanut-sauce
~  soy sauce (with or without other seasonings mixed in)
~  Italian dressing
~  yogurt-dip
~  tahini-sauce
~  ranch dressing (or other favorite salad dressing)
~  salsa
~  sour cream
~  guacamole

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SIDE NOTES:

~ Lettuce wraps are a great way to introduce picky eaters to lettuce.  Of course, use a filling you know they’ll like.  Any combination that sounds appealing to your kids (or you) will work. All you need are a couple of large romaine leaves & something to roll up. You can either incorporate a dressing into the wrap, or have a dip on the side.

 

Spicy Carrot Salad

Posted by Diane on Mar 20, 2011 in Non-Leafy Salads, Recipes, Salads | 0 comments

Something colorful & fresh for the 1st day of spring 🙂

1 TBSP extra virgin olive oil
2 tsps tamari/soy sauce
1 small garlic clove (crushed or minced)
2 tsps (give or take) minced, fresh ginger (optional)
1/4 tsp red pepper flakes
dash or 2 of cayenne pepper
1 TBSP water
3 cups carrots, peeled into long ribbons

• In a medium bowl, whisk together oil, tamari, garlic, ginger, pepper flakes, cayenne & water.
• Add carrots & toss to coat.

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SIDE NOTES:

~ We really enjoyed this spicy salad as a filling for lettuce wraps. I spread on some nut-butter before wrapping them up, & it made a very tasty lunch.  Instead of using straight nut-butter, you can make a peanut sauce for dipping if you’re in a fancy mood.

~  You’ll have to play around with the red pepper flakes/cayenne to see how much works for you.

~ If your kids are tentative about eating anything green & leafy, you might want to give LETTUCE-WRAPS a try (have them help you make them). Of course, use a filling you know they’ll like.  It can be anything…. tuna fish, egg salad, turkey & cheese, chicken salad, whatever.  My kids’ favorite filling for a lettuce wrap is CHICKPEA-SALAD.

~  Click HERE for more lettuce wrap ideas.

Tahini Gravy

Posted by Diane on Mar 20, 2011 in Condiments, etc..., Recipes, Sauces, Gravys | 0 comments

1 & 1/2 cups veggie broth or water (I use broth)
1/2 cup tahini
2 TBSP soy sauce
1 TBSP maple syrup (or 6 drops liquid stevia)
freshly ground pepper

In a small saucepan over medium heat, whisk all ingredients together & bring to a slow boil. Cook (stirring w/ whisk) until it has thickened to desired consistency.

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SIDE NOTES:

~ We especially love this over MILLET-CORN-LOAF, but it’s also nice over tempeh dishes, greens, meats, grains, sauteed veggies, etc…

~ The gravy will thicken up nicely given enough time. It takes a little while to bring it up to a boil. Start it at least 30 minutes before you need it.

Chocolate Muffins (AKA cupcakes)

Posted by Diane on Mar 12, 2011 in Baked Goods, Muffins, Recipes | 0 comments

VERSION 1

6 TBSP butter or coconut oil
1/2 cup cocoa (or cacao) powder
1/2 cup coconut milk
6 eggs
2/3 cup natural sugar
1/2 tsp liquid stevia**
1/2 tsp pure salt
1/2 tsp pure vanilla extract
1/2 cup coconut flour, sifted
1/2 tsp baking powder

• Preheat oven to 400 degrees.
• In a small saucepan over low heat, blend together butter (or coconut oil) and cacao powder.
• Remove from heat & let cool.
• In a separate bowl, mix together coconut milk, eggs, sugar, salt, and vanilla.
• Stir (or whisk) in cocoa mixture.
• Combine coconut flour with baking powder (I just put them through the sifter together) and whisk into batter until there are no lumps.
• Pour batter into 12 greased (or lined) muffin cups.
• Bake for 16-18 mins.
• After they cool off, can add icing if you’d like.

**  If you prefer to omit the stevia, increase sugar to 1 & 1/2 cups and reduce coconut milk to 1/4 cup.

~  Adapted from “Cooking with Coconut Flour”

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VERSION 2

3/4 cup coconut oil, melted
1/2 cup cocoa (or cacao) powder
3/4 cup honey
6 eggs
1 TBSP pure vanilla extract
1/2 tsp liquid stevia
1/4 tsp pure salt
1/4 cup brown rice flour
1/4 cup coconut flour, sifted
1/4 cup tapioca flour
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp xanthan gum

• Preheat oven to 325 degrees.
• With electric mixer, beat melted coconut oil and cacao powder.
• Add the rest of the ingredients and beat again.
• Pour batter into 18 greased (or lined) muffin cups and bake for about 15 mins.

To use this recipe to make a cake:

• Pour batter into greased, floured bundt pan or springform pan and bake at 325 for about 34 mins.

~ Adapted from The Spunky Coconut Cookbook.

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FOR THE ICING:

1 can coconut milk (regular – not “lite”)
1 TBSP pure vanilla extract
3 TBSP organic cane sugar (or lakanto)
1 tsp xanthan gum
5 drops English toffee (Sweetleaf brand) liquid stevia (optional)

• Blend in blender or with electric hand mixer.

~ Adapted from The Spunky Coconut Cookbook.

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SIDE NOTES:

Both versions are excellent but different….

~  Version 1 is more of a gourmet muffin – really rich and delicious with an intense chocolate flavor.  Personally, I like this version better for both the sophisticated taste/denser texture & the ease of making it (involves less ingredients than version 2 – which means less prep work).

~  Version 2 – The first thing my son said after taking a bite was “If I didn’t know you made it, I would have thought it was a junky cupcake.”  He meant that in a good way, of course, and I think that says it all  =)  (Both photos on this page are version 2.)

~  Version 2 is probably a more useful recipe for those who regularly cook gluten free (and already have the various flours called for on hand). It’s really not difficult to make, but if you prefer to keep things simple, try version 1 unless you really need to replicate that “regular” chocolate cupcake taste & texture.

~ A reminder when baking with coconut oil – cold eggs tend to harden melted coconut oil, so it’s best to let the eggs come to room temperature before cracking open.  Likewise, when melting the coconut oil, try not to make it hot, just melt it over low heat for a minute or 2 until it’s liquified & remove from heat.  If you forget to bring the eggs to room temp, just mix the eggs in last, after the coconut oil has been combined with the other ingredients.  It shouldn’t be a problem. (Alternately, you could mix the coconut oil in last – as the idea would be to mix in the cold eggs & warm oil at different times).

~  Tapioca flour is a grain free flour (from the cassava root) that helps give gluten free baked goods a good texture.

~ Xanthan gum is a white powder used as a thickening agent (common in gluten free cooking).  I don’t recommend using it as a staple food, but for making cupcakes once or twice a year isn’t an issue.  (Simply make version 1 to avoid using it altogether.)

~ If necessary, make sure your vanilla extract is gluten free.

~ You can use unbleached muffin papers if you prefer not to grease the pan.   To save money & resources, the papers can be reused if kept in a ziplock bag in the freezer.  If greasing, I recommend using butter or coconut oil.

(click photo for a better look at the texture!)

~  Keep in mind, version 2 yields 18 muffins.  To scale down to 12, follow these [slightly annoying] adjustments:

1/2 cup coconut oil
5 TBSP plus 1 tsp cocoa powder
1/2 cup honey
4 eggs
2 tsps pure vanilla extract
40 drops liquid stevia**
1/8 tsp pure salt (slightly rounded)
2 TBSP plus 2 tsps brown rice flour
2 TBSP plus 2 tsps coconut flour, sifted
2 TBSP plus 2 tsps tapioca flour
1/4 tsp baking powder (slightly rounded)
1/4 tsp baking soda (slightly rounded)
1/8 tsp xanthan gum (slightly rounded)

** 40 drops of liquid stevia = 1/4 tsp plus 10 drops (if it’s easier to measure that way) =)

Amaranth & Apple Porridge

Posted by Diane on Feb 27, 2011 in Breakfast, Hot Cereals, Recipes | 0 comments

1 cup amaranth
1 & 1/2 cups water (for soaking)
1 & 1/2 cups milk of choice
1 large apple, peeled & chopped
1/2 tsp cinnamon
1/8 tsp sea salt
banana slices
chopped walnuts (optional)
drizzle of pure maple syrup (optional) or stir in a several drops of liquid stevia

• Soak amaranth in water overnight, covered (in pot you’ll be cooking it in).
• In the morning, add milk, apple, cinnamon, salt and bring to a boil.
• Cover pan & reduce heat to medium low.
• Simmer (stirring occasionally) 20 – 25 mins, until porridge thickens & liquid is absorbed.
• Top with sliced banana, chopped walnuts, and a drizzle of maple syrup (or stevia).

Serves 3 or 4.

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SIDE NOTES:

~ Why all the different oatmeals/porridges?  With all the variety this world has to offer, why eat the same old oatmeal day after day? Every food out there offers a unique package of goodness. There are things in buckwheat that you won’t get in amaranth, and there are things in amaranth you won’t get in oats. This goes for every vegetable, fruit, grain, nut, seed & legume out there. Changing it up helps to give our bodies a wide range of vitamins, minerals, antioxidants and phytonutrients.

~ Amaranth is an ancient grain – dating back about 8,000 years – and was considered a sacred, super-food by the Aztecs. Technically speaking, it’s a seed, although functions more like a grain. After being largely forgotten about here in the US, it’s starting to resurface, likely due to its phenomenal nutrient profile. Amaranth contains a large amount of fiber (about 3 times more than wheat), and is an excellent source of high quality, balanced & complete protein (contains double the amount of lysine as wheat – the amino acid missing from most plant foods). It’s also a great source of iron (5 times the amount of wheat), calcium, phosphorus, magnesium, manganese, and many other vitamins and minerals. It’s an especially good food choice for vegetarians (with its complete protein) and/or those with gluten sensitivities (as it’s gluten free).

~ Aside from eating it as a breakfast cereal, amaranth can be used as an alternative to rice, cooked and used to stuff peppers, added to soups and stews, and even popped like popcorn (try tossing the popped seeds into a salad). Amaranth flour can also be used for baking or making pancakes.

~ I absolutely love this. There’s something about the smooth, creamy grain – crunchy walnuts – the soft, warm apple chunks hiding in the porridge – sweet, mushy, banana – hint of cinnamon – and that little drizzle of maple syrup that’s just out of this world. A great combination. Hope you like it too. Keep in mind, however, that while my daughter & I really enjoy this, husband & son – not so much. So, might not be a total crowd pleaser.

I use COCONUT-MILK-TONIC for this (which is simply coconut milk thinned out with water at a 1:1 ratio), but any milk will do.

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A FEW COMMENTS ON SOAKING GRAINS:

~ Several years ago, when the concept of soaking grains came up, it seemed like such a big deal. Ugh – now I have to soak my grains!!?? It was as if someone told me I had to count them & give each individual grain a name. It didn’t take too long for me to wonder what I had been stressing about. You put water in a pot, add the grains, cover & walk away. For this 60 second chore, we reap the benefits of being able to fully absorb the minerals within the grain (as well as the minerals in anything we’re eating with it). Without soaking, the phytic acid (high in many grains/nuts/beans) binds to the minerals & prevents their absorption. Over time, this can cause serious mineral deficiencies.

~ An overnight soak will do it, but a few grains (including amaranth) do even better with a 24 hour soak. So – if you know you’ll be having this on a particular day, after you eat breakfast the day before, just put amaranth in water & let it sit. Otherwise, overnight is ok. If you prefer, you can also make this recipe w/o soaking, as it’s ok to eat un-soaked grains occasionally. I just caution against over doing it (especially for vegetarians who rely heavily on grains/beans/nuts/seeds). If skipping the soaking step, use 3 cups of milk (or water, or any combination of the 2) to cook.

~ If you’d like, you can add 2 tablespoons of yogurt to the grain/water mixture as it’s soaking (I do). Not completely necessary, but fermenting the grain will increase the nutrient content and absorption that much more. Up to you. For this porridge, I don’t notice any difference in taste between using plain water or adding yogurt (I tested it out). When using the yogurt method w/ oats, it does change the flavor (we actually like the flavor better using yogurt). If using yogurt, the soak water should be a little warm & the pot kept in a slightly warm place. I’ll be posting a guide to soaking grains, beans, nuts & seeds sometime down the road for those who are interested in more details.

Essential Oils – Specific Recommendations

Posted by Diane on Feb 20, 2011 in Essential Oils, Health Topics | 2 comments

YOUNG LIVING

Why this is my brand of choice:

~  First and foremost, they offer therapeutic grade oils which are not easy to come by.

To be therapeutic, the oils must not have any traces of pesticides, herbicides or other chemicals. They must be extracted by steam distillation (not by solvents). It must contain 25-38% linalool and 25-24% linalyl acetate and less than .05% camphor (there are levels for a dozen other components that I won’t go into here). True therapeutic grade oils do not contain synthetic ingredients nor can they be diluted. They must be exactly as they were harvested and distilled, without any further tampering with the chemistry.

Some oils are labeled “aromatherapy grade.”  According to Shirley and Len Price in their book, Aromatherapy for Professionals, the term applies to a massage oil that usually contains no more than 2 percent essential oil in a carrier, vegetable oil base.  This of course means that they are [extremely] diluted, and will not contain any therapeutic value.

Also interesting to note, the same species of plant grown in different countries under different soil and altitude conditions will produce oils which differ in their chemical makeup and therapeutic properties.

In a nutshell…. If a perfume is all you’re looking for, any brand of essential oil will do.  However, if you’re interested in the therapeutic benefits described on this page, be sure you’re using therapeutic grade oils.

Personally, I really love the consistency and integrity of Young Living oils.  Please feel free to comment if there’s a particular brand of oils you’ve found to be high quality and effective.

If you prefer to skip over the details, there’s a quick summary of the oils if you scroll down to the bottom of this page.

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For information on the basics (What is an essential oil?…etc….) click HERE

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How to purchase the Young Living oils recommended on this page:

~  The single oils (as opposed to oil blends) can be purchased from any reputable supplier, as long as you’re certain they’re therapuetic grade.

~  The oil blends listed below are available only through Young Living (though of course, you can mix together single oils to make your own blends).

~  If you’d like to give the Young Living oils a try, call customer service at 1-800-371-2928 .  You can either purchase as a retail customer (prices are more expensive), or become a member by purchasing the “start living enrollment kit” for $40 which entitles you to wholesale prices.  Either way, you’ll be required to give a referral number – 1126501.  This simply identifies the referring member (me)  =)

~  With your enrollment package, you’ll receive a $40 coupon toward any Young Living diffuser and 1 bottle each of the two most versatile oils (lavender & peppermint).  So if you’re planning to buy a diffuser, enrollment is free, plus you get the 2 free oils which is nice bonus.

~  No obligation to buy anything else, ever.

www.youngliving.com

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There are roughly 300 essential oils in use, but most homes can get all they need from a handful of core products. I will highlight the most versatile oils, along with my favorite ways to use them. Lavender and peppermint happen to have the most uses of all.

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SINGLE OILS…..

~ LAVENDER – A few drops of pure lavender oil dabbed on a burn is an unbelievably effective cure (the skin returns to normal within days – no blister, no scar). You can go back to the same little bottle if you have a headache — just one drop rubbed on the temples will bring relief. Have a big speech to make, or a job interview you’re nervous about? Bring the bottle (or a tissue with its scent) with you, and open it up for a few deep inhales before you begin.  To reduce scar tissue, massage on or around affected areas.  Massage into the bottoms of the feet or the back of your neck for a calming effect.  Relieve dry, chapped, irritated, or sunburned skin by rubbing on affected area.  Rub a drop on your hands and smooth over pillow (or diffuse) to help get a good night’s sleep.  Diffuse for relief of seasonal allergies, and dust mite sensitivities.  Because lavender is a natural deterrent of moths (among other insects) it can be put on a cotton ball and placed in the closet to keep them away.  Here are some of the other many uses for lavender:  anxiety, depression, irritability, mental fatigue, panic attacks, stress, oily skin, bruises, stretch marks, wrinkles, scar tissue, eczema, ear ache, cold sore, hay fever, bee sting/bug bites, motion sickness, sleep problems, chicken pox, hypertension, vertigo, whooping-cough, flatulance.

~ PEPPERMINT – Indigestion?  Gas?  Diarrhea?  Nausea?  Motions sickness?  Rub 4-6 drops together in your hands and rub over stomach area.  Place a drop or 2 on tongue & inhale directly to both relieve congestion from a cold and improve alertness & concentration.  You can also add a drop to herbal tea to aid in digestion and relieve heartburn or add one drop to plain water to help cool off on a hot day.  Inhale to reduce mental or physical fatigue, boost mood, improve memory recall, and curb appetite. Place a drop on tongue to freshen breath.  Rub 1 drop on the temples, forehead, over the sinuses (avoid eye area), and on the back of the neck to help soothe a headache or head pressure.  Peppermint is anti-inflammatory, kills parasites, and aids healing when applied to poison ivy and poison oak rash.  To deter mice, ants or cockroaches, place 2 drops of oil on a cotton ball and place along the path or point of entry.  Remove ticks by applying oil on a cotton swab & swabbing tick (wait for it to unhedge its head and remove).  To kill aphids, add 4-5 drops to 4 oz of water & spray plants.

~ LEMON – One drop will purify a glass of tap water (I keep this in my purse – comes in handy at restaurants). Lemon oil is also a great source of d-limonene – a powerful antioxidant. I also use a drop or 2 to remove stubborn glues after peeling off a price tag or sticker from an item. Usually works with crayon, gum, and grease spots as well. I also add a few drops of lemon (combined with “purification”) in a spray bottle (with pure water) and use as a room spray (really nice in the bathroom). Lemon reduces lymphatic congestion, and rubbed into cellulite, it will help improve circulation and eliminate waste from the cells. Also helps to deter insects. Keep in mind, lemon (and other citrus oils) should not be applied topically to skin that will be exposed to direct sunlight within 72 hours [don’t apply to the face].

~ FRANKINCENSE – Frankincense is great for the skin.  Apply 1-2 drops to the face and neck daily to help repair sun damage, renew healthy-looking skin, reduce scarring, and to minimize oil production and breakouts (also great for stretch marks).  Inhale & place on the back of the neck for depression.  Great used for a foot bath to relieve sore feet.  Rub on the chest for coughs and chronic lung conditions.  Rub 3 drops on each breast daily for healthy breast tissue.  Use daily for Alzheimer patients (its high concentration of sesquiterpenes stimulate the limbic system of the brain where the center of memory and emotions are located).  Can be used to remove ticks in the same way described for peppermint oil.  Also useful for insecurity, grief, stress, anxiety, panic attacks, headache, allergies, asthma, herpes, immune system stimulation, cancer, and brain damage from head injuries.

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As mentioned, the single oils outlined above are available from many manufacturers, but before purchasing, be sure they’re therapeutic grade (as described above).  The oil blends listed below are unique to young -living.

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OIL BLENDS…..

~ THEIVES – This is a blend of highly antiviral, antiseptic, antibacterial, and anti-infectious essential oils (clove, cinnamon, rosemary, lemon and eucalyptus radiata).  The thieves blend was created from research of a group of 15th century thieves who rubbed oils on themselves to avoid contracting the plague while they robbed the bodies of the dead and dying.  When apprehended, they disclosed the formula of herbs, spices, and oils they used to protect themselves in exchange for more lenient punishment.  Studies conducted at Weber State University during 1997 demonstrated its killing power against various airborne microorganisms (killed between 90 and 99.96 of microorganisms tested within 12 minutes of diffusing the oil).  This is heavy-duty stuff – an amazing air purifier – and highly recommended to boost immunity – for both preventing illness, and speeding up recovery.  We like using this on the bottoms of our feet (one drop, undiluted).  This is best applied either right before bed, or before you leave the house for the day.  It’s also great in the diffuser (or on cotton balls around the house) to keep the air clear of air-born pathogens (especially during cold/flu season).  For a sore throat, add 2-3 drops into a small amount of water, gargle & swallow.

~ PEACE & CALMING – This blend contains tangerine, ylang ylang, blue tansy, orange, and patchouli and is my absolute #1 favorite essential oil. Diffuse in a room to calm “over excited” children or overworked/stressed adults. Rub 1-2 drops on bottom of feet & on shoulders before bedtime for a restful night’s sleep.  For a fussy baby, use 1-2 drops in a warm bath or on the bottoms of feet.  Add to bath water for your own relaxing soak.  Add to carrier oil for a soothing massage.  The kids love this blend too, especially at bed time.

~ PURIFICATION – This blend contains citronella, rosemary, lemongrass, lavandin, melaleuca alternifolia, and myrtle, and is an excellent oil for cleaning/purifying the air, as well as neutralizing foul/stale odors.  This oil is especially “essential” if you live in any of the following conditions:  someone in your household smokes, you live in a high traffic area (lots of exhaust fumes), live near a farm (or neighbors) that spray pesticides, you recently remodeled or put down new wall to wall carpet & the house has that “new” [chemical] smell, the kid’s play room has that “plastic-y”smell from too many plastic toys, just want to neutralize the stinky smells of the kitchen garbage, poopy diapers, etc….  In addition, one drop applied to an insect bite/sting will cleanse it and soothe itching (also good for blisters).  It’s also known to help clear pimples (apply 1 drop to blemishes).  Use this oil (and/or thieves) on a flight to prevent illness associated with recirculated/stale air (just open bottle & inhale now & then or diffuse).  Also, because this blend contains citronella, combining several drops with water in a spray bottle will repel insects (can spray into a room, onto clothing, bedding, pet bed, …etc).

~ PANAWAY – Great blend for any type of pain relief.  Apply topically on an injured area to reduce inflammation and bruising. Apply to sore muscles after exercising. Rub a drop on temples, forehead and back of neck to relieve a headache. Mix with carrier oil and massage on location for growing pains. Rub 1-2 drops on arthritic hands to lessen pain.  Add 3-4 drops onto a hot towel and place over the abdomen to ease cramps and bloating.  Rub 2-3 drops at the base of the spine to reduce sciatic pain.  Also great for a foot massage.  My husband can vouch for the pain reliving effect of this blend, although we prefer to use the roll-on version called “DEEP RELIEF” which is extremely convenient to use.  Depending on the sensitivity of your skin, PanAway may need to be diluted with a carrier oil before applying, whereas Deep Relief roll-on is already diluted & ready to use.

~  R.C. – This is an excellent blend to diffuse if someone feels a cold coming on.  It’s comprised of 10 essential oils that effectively support the respiratory system, including 3 types of eucalyptus as well as peppermint.  It will really help to open up the nasal passages, combat lung infections, relieve allergy symptoms, sore throats, bronchitis, colds…etc.  While we have R.C. going in the diffuser, we also use “BREATHE AGAIN” which is the roll-on version of R.C.  This can be applied directly to the throat (neck area), chest, and under the nostrils to help break up mucus and relieve symptoms.  I love it because the kids can (& do) grab it & apply themselves as needed.  Alternately, R.C. can be applied topically, but it needs to be diluted at a 1:1 ratio with a carrier oil.

~  TRANQUIL ROLL ON – The kids absolutely love using this at bed time.  Soooo relaxing.  It’s a combination of lavender, cedarwood, and roman chamomile.  Again, it’s something they can grab themselves & apply.  This is right up there in our top 3 products.

~  SACRED MOUNTAIN – I just love this (we all do).  It’s a combination of spruce, idaho balsam fir, cedarwood, and ylang ylang, and as the name suggests, it’s like taking a walk through the woods.  Very refreshing and grounding.

~  THIEVES ANTISEPTIC SPRAY (in photo at the top of this page) – This stuff is amazing.  It kills germs dead.  It can be sprayed on things like door knobs/public toilets, open cuts/wounds to prevent infection, and believe it or not – can be sprayed directly into the mouth when a sore throat is coming on (the kids often report quick relief – sometimes immediate – when used this way). When we were in & out of the hospital visiting a sick family member last year, we used it to spray the bottoms of our shoes after leaving the hospital.  Also, after taking the trash out, spraying some of this into the can before I put a new bag in is amazing at neutralizing foul odors (much easier than washing the can! – especially in the winter when we can’t just take the can outside to hose off).  I like that it’s small enough to keep in my (tiny) purse.  My husband travels a lot and never leaves home without it.

~  THIEVES HOUSEHOLD CLEANER – I use this in my dishwasher, washing machine, kitchen counters and bathrooms.  It is awesome – A completely non-toxic cleaner that kills germs like there’s no tomorrow.  It can even get rid of the dreaded black mold.  It’s super-concentrated so only a tiny amount is needed.  I use about a half a cap worth for the dishwasher (this is probably about 1 teaspoon, or perhaps less).  For the washing machine I use a bit more.  It’s hard to know exactly, as I just eyeball it, but it’s probably somewhere between 1 & 2 tablespoons.  For the counters & bathroom, I use it in a spray bottle at a 30:1 ratio (30 parts water 1 part cleaning solution).  Really great stuff.

Also worth mentioning, the thieves hand sanitizer, throat lozenges, mouthwash, toothpaste & floss are all great products as well.  I’ve got to stop somewhere though or I’ll be typing forever…..!

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A SUMMARY on how you can use the above listed oils:

(There are numerous other oils that can be used for any of the following purposes – and then some -but to keep it simple, I’m limiting it to the oils mentioned on this page with just a few exceptions.)

To Purify the Air:

~  Thieves
~  Purification
~  R.C.

(Keep in mind, almost any therapeutic grade essential oil has antiseptic qualities and will purify the air to some extent, but these three are the most potent, with the widest range of benefits.)

For Stress & Relaxation:

~  Peace & Calming
~  Stress Away Roll-on
~  Tranquil Roll-on
~  Lavender

For Aches & Pains:

~  Deep Relieve Roll On
~  PanAway
~  Peppermint

To Improve Sleep:

~  Tranquil Roll On
~  Peace & Calming

For Colds, Flu, Sinus Problems (& Asthma):

~  R.C. – (diffuse)
~  Breathe Again Roll-On – (topically on neck, chest, and under nostrils)
~  Thieves – (diffuse and/or gargle with)
~  Thieves antiseptic spray (spray directly into throat)
~  Purification (diffuse)

To Deter Insects & Rodents:

~  Peppermint
~  Purification
~  Lavender

For Depression:

~  Frankincense
~  Lavender
~  Peppermint

For Digestion:

~  Peppermint
~  Ginger

For Nausea:

~  Peppermint
~  Lavender
~  Ginger

For Wounds/Scrapes/Cuts:

~  Thieves Antiseptic Spray
~  Lavender
~  Purification

For Healthy, Youthful Skin:

~ Frankincense
~ Lavender
~ Sandalwood

For Mental Clarity/Energy:

~  Peppermint
~  Brain Power
~  Clarity
~  Citrus Fresh

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DIFFUSSER INFO:

There are several different diffusers to choose from.  These are the three I like and use in my home.

~  ARIA diffuser

~  HOME diffuser

~  TRAVEL diffuser

For more information on diffusers – www.youngliving.com

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There is much more info I’d like to share on this topic, but for now, this seems like a lot to absorb (both figuratively, and literally!).

One last thing I should mention though….  Aside from the hundreds of therapeutic uses for the oils, they are just plain fun =)

If you have questions, feel free to email me, or better yet, leave a comment here on this page, as others might have the same question. Of course, if you have any info you’d like to share on essential oils, comments are always welcome.

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There is an enormous body of research documenting the therapeutic benefits of essential oils:

Al-Awadi FM, et al. “Studies on the activity of individual plants of an antidiabetic plant mixture.” Acta Diabetol Lat. 1987;24(1):37-41.

Aqel MB. “Relaxant effect of the volatile oil of Rosmarinus officinalis on tracheal smooth muscle.” J Ethnopharmacol. 1991;33(1-2):57-62.

Aruna, K. and V.M. Sivaramakrishnan. “Anticarcinogenic Effects of the Essential Oils from Cumin, Poppy and Basil.” Food Chem Toxicol. 1992;30(11):953-56.

Azizan A, et al. “Mutagenicity and antimutagenicity testing of six chemicals associated with the pungent properties of specific spices as revealed by the Ames Salmonella/microsomal assay.” Arch Environ Contam Toxicol. 1995;28(2):248-58.

Bassett IB, et al. “A comparative study of tea-tree oil versus benzoylperoxide in the treatment of acne.” Med J Aust. 1990;153(8):455-8.

Benencia F, et al. “Antiviral activity of sandalwood oil against herpes simplex viruses-1 and -2.” Phytomedicine. 1999;6(2):119-23

Bernardis LL, et al. “The lateral hypothalamic area revisited: ingestive behavior.” Neurosci Biobehav Rev. 20(2):189-287 (1996).

Bilgrami KS, et al. “Inhibition of aflatoxin production & growth of Aspergillus flavus by eugenol & onion & garlic extracts.” Indian J Med Res. 1992;96:171-5.

Bradshaw RH, et al. “Effects of lavender straw on stress and travel sickness in pigs.” J Altern Complement Med. 1998;4(3):271-5.

Brodal A., “Neurological Anatomy in Relation to Clinical Medicine”. New York: Oxford University Press, 1981.

Buchbauer G, et al. “Aromatherapy: evidence for sedative effects of the essential oil of lavender after inhalation.” Z Naturforsch [C]. 1991;46(11-12):1067-72.

Carson CF, et al. “Antimicrobial activity of the major components of the essential oil of Melaleuca alternifolia.” J Appl Bacteriol. 1995;78(3):264-9.

Compendium of Olfactory Research. Edited by Avery N. Gilbert. Dubuque, IA: Kendall Hunt Publishing, 1995.

Concha JM, et al. 1998 William J. Stickel Bronze Award. “Antifungal activity of Melaleuca alternifolia (tea-tree) oil against various pathogenic organisms.” J Am Podiatr Med Assoc. 1998;88(10): 489-92

Cornwell S, et al. “Lavender oil and perineal repair.” Mod Midwife 1995;5(3):31-3.

Delaveau P, et al. “Neuro-depressive properties of essential oil of lavender.” C R Seances Soc Biol Fil. 1989;183(4):342-8.

Didry N, et al. “Activity of thymol, carvacrol, cinnamaldehyde and eugenol on oral bacteria.” Pharm Acta Helv. 1994;69(1):25-8.

Diego MA, et al. “Aromatherapy positively affects mood, EEG patterns of alertness and math computations.” Int J Neurosci. 1998 Dec;96(3-4):217-24.

Dolara P, et al. “Analgesic effects of myrrh.” Nature. 1996 Jan 4;379(6560):29.

Dunn C, et al. “Sensing an improvement: an experimental study to evaluate the use of aromatherapy, massage and periods of rest in an intensive care unit.” J Adv Nurs. 1995;21(1):34-40.

Dwivedi C, et al. “Chemopreventive effects of sandalwood oil on skin papillomas in mice.” Eur J Cancer Prev. 1997;6(4):399-401.

Elson CE, et al. “Impact of lemongrass oil, an essential oil, on serum cholesterol.” Lipids. 1989;24(8):677-9.

Fang, H.J., et al. “Studies on the chemical components and anti-tumour action of the volatile oils from Pelargonium graveoleus.” Yao Hsueh Hsueh Pao. 1989;24(5):366-71.

Faoagali JL, et al. “Antimicrobial effects of melaleuca oil.” Burns. 1998;24(4):383.

Fleming, T., Ed. PDR for Herbal Medicines, Medical Economics Company, Inc., Montvale, NJ (1998).

Fyfe L, et al. “Inhibition of Listeria monocytogenes and Salmonella enteriditis by combinations of plant oils and derivatives of benzoic acid: the development of synergistic antimicrobial combinations.” Int J Antimicrob Agents. 1997;9(3):195-9.

Gattefosse, René-Maurice. Gattefosse’s Aromatherapy. Saffron Walden, UK: C.W. Daniel & Co., 1993.

Gobel H, et al. “Effect of peppermint and eucalyptus oil preparations on neurophysiological and experimental algesimetric headache parameters.” Cephalalgia. 1994; 14(3):228-34.

Guillemain J, et al. “Neurodepressive effects of the essential oil of Lavandula angustifolia Mill.” Ann Pharm Fr. 1989;47(6):337-43.

Gumbel D., “Principles of Holistic Therapy with Herbal Essences”, Haug International, Brussels, Belgium (1993)

Hammer KA, et al. “In vitro susceptibilities of lactobacilli and organisms associated with bacterial vaginosis to Melaleuca alternifolia (tea tree) oil.” Antimicrob Agents Chemother. 1999;43(1):196.

Hammer KA, et al. “Susceptibility of transient and commensal skin flora to the essential oil of Melaleuca alternifolia (tea tree oil).” Am J Infect Control. 1996;24(3):186-9.

Hasan HA, et al. “Inhibitory effect of spice oils on lipase and mycotoxin production.” Zentralbl Mikrobiol. 1993;148(8):543-8.

Hausen BM, et al. “Comparative studies of the sensitizing capacity of drugs used in herpes simplex.” Derm Beruf Umwelt. 1986;34(6):163-70.

Hay IC, et al. “Randomized trial of aromatherapy. Successful treatment for alopecia areata.” Arch Dermatol. 1998; 134(11):1349-52.

Hirsch, Alan. “Inhalation of 2 acetylpyridine for weight reduction.” Chemical Senses 18:570 (1993). Hirsch, Alan. A Scentsational Guide to Weight Loss. Rockport, MA: Element, 1997.

Inouye S, et al. “Antisporulating and respiration-inhibitory effects of essential oils on filamentous fungi.” Mycoses. 1998;41(9-10):403-10.

Jayashree T, et al. “Antiaflatoxigenic activity of eugenol is due to inhibition of lipid peroxidation.” Lett Appl Microbiol. 1999; 28(3):179-83.

Juergens UR, et al. “The anti-inflammatory activity of L-menthol compared to mint oil in human monocytes in vitro: a novel perspective for its therapeutic use in inflammatory diseases.” Eur J Med Res. 1998; 3(12):539-45.

Kim HM, et al. “Lavender oil inhibits immediate-type allergic reaction in mice and rats.” J Pharm Pharmacol. 1999;51(2):221-6.

Kucera LS, et al. “Antiviral activities of extracts of the lemon balm plant.” Ann NY Acad Sci. 1965 Jul 30;130(1):474-82.

Kulieva ZT, “Analgesic, hypotensive and cardiotonic action of the essential oil of the thyme growing in Azerbaijan.” Vestn Akad Med Nauk SSSR. 1980;(9):61-3.

Lachowicz KJ, et al. “The synergistic preservative effects of the essential oils of sweet basil (Ocimum basilicum L.) against acid-tolerant food microflora.” Lett Appl Microbiol. 1998;26(3):209-14.

Lantry LE, et al. “Chemopreventive effect of perillyl alcohol on 4-(methylnitrosamino)-1-(3- pyridyl)-1-butanone induced tumorigenesis in (C3H/HeJ X A/J)F1 mouse lung.” J Cell Biochem Suppl. 1997;27:20-5.

Larrondo JV, et al. “Antimicrobial activity of essences from labiates.” Microbios. 1995; 82(332): 171-2.

Lis-Balchin, M., et al. “Antimicrobial activity of Pelargonium essential oils added to a quiche filling as a model food system.” Lett Appl Microbiol. 1998;27(4):207-10.

Lis-Balchin, M., et al. “Comparative antibacterial effects of novel Pelargonium essential oils and solvent extracts.” Lett Appl Microbiol. 1998;27(3): 135-41.

Lorenzetti BB, et al. “Myrcene mimics the peripheral analgesic activity of lemongrass tea.” J Ethnopharmacol. 1991;34(1):43-8.

Mahmood N, et al. “The anti-HIV activity and mechanisms of action of pure compounds isolated from Rosa damascena.” Biochem Biophys Res Commun. 1996;229(1):73-9.

Mangena T, et al. “Comparative evaluation of the antimicrobial activities of essential oils of Artemisia afra, Pteronia incana and Rosmarinus officinalis on selected bacteria and yeast strains.” Lett Appl Microbiol. 1999;28(4):291-6.

Maury, Marguerite, “The Secret and Life of Youth”. Saffon Waldon, UK: C.W. Daniels & Co., 1995.

McGuffin, M., et al. “Botanical Safety Handbook”, CRC Press, Boca Raton, FL (1997)

Meeker HG, et al. “The antibacterial action of eugenol, thyme oil, and related essential oils used in dentistry.” Compendium. 1988;9(1):32, 34-5, 38 passim.

Michie, C.A., et al. “Frankincense and myrrh as remedies in children.” J R Soc Med. 1991;84(10): 602-5.

Modgil R, et al. “Efficacy of mint and eucalyptus leaves on the physicochemical characteristics of stored wheat against insect infestation.” Nahrung. 1998;42(5):304-8.

Moleyar V, et al. “Antibacterial activity of essential oil components.” Int J Food Microbiol. 1992;16(4): 337-42.

Montagna, F. J., HDR Herbal Desk Reference Kendall/Hunt Publishing Company, Dubuque, IA (1979).

Murray, M. Encyclopedia of Nutritional Supplements, Prima Publishing, Rocklin, CA (1996).

Nagababu E, et al. “The protective effects of eugenol on carbon tetrachloride induced hepatotoxicity in rats.” Free Radic Res. 1995;23(6):617-27.

Naidu KA. “Eugenolan — an inhibitor of lipoxygenase-dependent lipid peroxidation.” Prostaglandins Leukot Essent Fatty Acids. 1995;53(5):381-3.

Nakamoto K, et al. “In vitro effectiveness of mouth rinses against Candida albicans.” Int J Prosthodont. 1995;8(5):486-9.

Nasel, C. et al. “Functional imaging of effects of fragrances on the human brain after prolonged inhalation.” Chemical Senses. 1994;19(4):359-64

Nenoff P, et al. “Antifungal activity of the essential oil of Melaleuca alternifolia (tea tree oil) against pathogenic fungi in vitro.” Skin Pharmacol. 1996;9(6):388-94.

Nikolaevskii VV, et al. “Effect of essential oils on the course of experimental atherosclerosis.” Pat ol Fiziol Eksp Ter. 1990; (5):52-3.

Nishijima H, et al. “Mechanisms mediating the vasorelaxing action of eugenol, a pungent oil, on rabbit arterial tissue.” Jpn J Pharmacol. 1999 Mar;79(3):327-34.

Panizzi L, et al. “Composition and antimicrobial properties of essential oils of four Mediterranean Lamiaceae.” J Ethnopharmacol. 1993;39(3):167-70.

Pattnaik S, et al. “Antibacterial and antifungal activity of ten essential oils in vitro.” Microbios. 1996;86(349):237-46.

Pedersen, M., Nutritional Herbology, A Reference Guide to Herbs, Wendell W. Whitman Company, Warsaw, IN (1998)

Penoél, Daniel and P. Franchomme. L’aromatherapie exactment. France, 1990: Roger Jallois Pénoël, Daniel. Natural Home Health Care Using Essential Oils. Salem, UT: Essential Science Publishing, 1998.

Privitera, James. Silent Clots. Covina, CA: 1996

Reddy BS, et al. “Chemoprevention of colon carcinogenesis by dietary perillyl alcohol.” Cancer Res. 1997;57(3):420-5.

Reddy AC, et al. “Effect of curcumin and eugenol on iron-induced hepatic toxicity in rats.” Toxicology 1996;107(1):39-45.

Reddy AC, et al. “Studies on anti-inflammatory activity of spice principles and dietary n-3 polyunsaturated fatty acids on carrageenan-induced inflammation in rats.” Ann Nutr Metab. 1994;38(6): 349-58.

Rompelberg CJ, et al. “Antimutagenicity of eugenol in the rodent bone marrow micronucleus test.” Mutat Res. 1995;346(2):69-75.

Rompelberg CJ, et al. “Effect of short-term dietary administration of eugenol in humans” Hum Exp Toxicol. 1996;15(2):129-35.

Saeed SA, et al. “Antithrombotic activity of clove oil.” JPMA J Pak Med Assoc. 1994;44(5):112-5.

Samman MA, et al. “Mint prevents shamma-induced carcinogenesis in hamster cheek pouch.” Carcinogenesis. 1998;19(10):1795-801.

Shapiro S, et al. “The antimicrobial activity of essential oils and essential oil components towards oral bacteria.” Oral Microbiol Immunol. 1994;9(4): 202-8.

Sharma JN, et al. “Suppressive effects of eugenol and ginger oil on arthritic rats.” Pharmacology. 1994;49(5):314-8.

Shirota S, et al. “Tyrosinase inhibitors from crude drugs.” Biol Pharm Bull. 1994; 17(2):266-9.

Srivastava KC. “Antiplatelet principles from a food spice clove.” Prostaglandins Leukot Essent Fatty Acids. 1993;48(5):363-72.

Steinman, David and Samuel S. Epstein. “The Safe Shopper’s Bible: A Consumer’s Guide to Nontoxic Household Products, Cosmetics, and Food.” Macmillan, New York, NY (1995).

Sukumaran K, et al. “Inhibition of tumour promotion in mice by eugenol.” Indian J Physiol Pharmacol. 1994;38(4):306-8.

Syed TA, et al. “Treatment of toenail onychomycosis with 2% butenafine and 5% Melaleuca alternifolia (tea tree) oil in cream.” Trop Med Int Health. 1999;4(4):284-7.

Sysoev NP. “The effect of waxes from essential-oil plants on the dehydrogenase activity of the blood neutrophils in mucosal trauma of the mouth.” Stomatologiia 1991;70(1):12-3.

Takacsova M, et al. “Study of the antioxidative effects of thyme, sage, juniper and oregano.” Nahrung. 1995;39(3):241-3.

Tantaoui-Elaraki A, et al. “Inhibition of growth and aflatoxin production in Aspergillus parasiticus by essential oils of selected plant materials.” J Environ Pathol Toxicol Oncol. 1994;13(1):67-72.

Tisserand, R. and T. Balacs Essential Oil Safety, Churchill Livingstone, New York, NY (1996).

Tiwari BK, et al. “Evaluation of insecticidal, fumigant and repellent properties of lemongrass oil.” Indian J Exp Biol. 1966;4(2):128-9.

Tovey ER, et al. “A simple washing procedure with eucalyptus oil for controlling house dust mites and their allergens in clothing and bedding.” J Allergy Clin Immunol. 1997; 100(4):464-6.

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Essential Oils – The Basics

Posted by Diane on Feb 20, 2011 in Essential Oils, Health Topics | 3 comments

What is an Essential Oil?

Plants are essentially chemical factories, and a most important middle-man between sun and earth.  Essential oils are the high-grade fuel of plants.

Essential oils come from certain varieties of trees, shrubs, herbs, grasses, and flowers.  Depending on the variety, it could have been extracted from the roots, leaves, stalks, seeds, stems, resins, peels, beans, barks, needles, or twigs.  Each essential oil consists of hundreds of complex and unique chemical compounds. Their use can be traced back thousands of years.

Because they smell no nice, many people mistakenly view them as perfumes – period.  While many varieties do make the most excellent perfume, they are much more than that.  They’re highly concentrated, very potent, natural compounds with an [almost unbelievably] long list of healing properties.

~ Antiviral
~ Antibacterial
~ Antifungal
~ Antiseptic
~ Antiinflammatory
~ Antineuralgic
~ Antirheumatic
~ Antispasmodic
~ Antivenomous
~ Antitoxic
~ Antidepressant
~ Sedative
~ Nervine
~ Analgesic
~ Hypotensol
~ Hypertensol
~ Digestive
~ Expectorating
~ Deodorizing
~ Granulation-stimulating
~ Circulatory-stimulating
~ Diuretic

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Why are some oils more expensive than others?

It takes a lot of work to produce a tiny amount of essential oil. Exactly how much work depends on the type of plant. For example… Sixty thousand rose blossoms are required to produce one ounce of rose oil. In the case of jasmine, the flowers must be picked by hand before the sun becomes hot on the very first day they open. The sandalwood tree must be thirty years old and thirty feet high before it is cut down for distillation. On the other hand, oils like lemon and lavender are rather abundant and easy to extract. This is what accounts for the great variation in price between oils.

It’s good to keep in mind that some of the least expensive oils are the most useful. In other words, if looking at two oils with very different prices, don’t think the more expensive oil is necessarily better. The higher price mainly reflects that it’s harder to come by. It will have a different molecular make up, and offer different benefits, but not necessarily better (I only mention this because many of us are accustomed to the fact that more expensive = better).

Also very important to note…..  No reputable essential oil supplier sells their products all at the same price. In other words, if all the oils from ABC brand are priced identically, they may smell nice, but they will have no therapeutic value.  They will either be synthetic imitations, or will contain only a minute amount of the true oil, processed in a way that renders it therapeutically useless.  Regular old vegetable oil is what will be filling up the majority of the bottle.

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How do Essential Oils compare to the “medicines” offered at my local pharmacy?

What’s offered at our local pharmacies often begin with a plant product, but ultimately becomes a chemically altered, synthetic imitation. Pharmaceutical companies, of course, know of the medicinal qualities of plants, but they can not legally patent something like a lemon. If you can’t own it, and can’t patent it, then you can’t make a billion dollars off of it. So, what they have to do is either use a synthetic imitation, or use a fraction of the real deal while adding other various chemicals. They come up with something unique that they can own. In the end, it may offer some of the original benefits of the plant they originally had in mind, but unfortunately, tied with it will be various negative side effects due to the chemical additives that confuse, and sometimes assault our bodies.

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But why do Essential Oils work so well?

~ We & they are made up of the same material. The natural compounds found in essential oils are derived from phenylpropane. These are the precursors of amino acids which link to make the proteins which provide the building blocks for just about everything in the human body. Another large group of compounds found in essential oils are the terpineols which are formed from acetyl-coenzyme A, which plays a crucial role in the production of hormones, vitamins and energy within the body.

~ Their delivery system is extremely efficient. They get in & out of the body very easily, leaving no toxins behind. Because of the tiny sized molecules within essential oils, they easily and quickly penetrate the skin, or lungs. This makes inhalation and topical application the most effective way to use the oils therapeutically. Under supervision, essential oils can be taken orally, but this is actually their least effective pathway into the body, as they would then have to pass through the digestive system, coming into contact with food, bacteria, and digestive juices. All these substances interact with essential oils and can lessen their effectiveness (not necessarily making them bad, but simply forfeiting some of the benefits). If an individual has a weakened digestive system, this will further lessen their effectiveness. Via inhalation or topical application, essential oils are absorbed into the blood stream within minutes or seconds. They’re excreted within 3 to 14 hours (via urine, feces, perspiration, and exhalation).

~  Some essential oils act as adaptogens. An adaptogen will instigate a reaction in the body that is appropriate to achieve a state of homeostasis or balance. For example, hyssop helps to normalize either high or low blood pressure, and peppermint can be found listed as both a relaxant and a stimulant – depending on what’s needed.

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Essential Oils can be used in any of the following ways:

~ Just open the bottle & take a whif =)

~ Apply a few drops to a tissue or handkerchief to pull out when needed, or keep on your nightstand when sleeping.

~ Apply to cotton balls and place in discreet areas around the room (window sill, air duct, behind curtains, on top of medicine cabinet, under bed…etc)

~ Apply topically on the skin as a perfume. (Keep in mind that some oils need to be diluted with a carrier oil before applying to the skin.)

~ Apply a drop or 2 of oil to the bottoms of the feet. Aside from the sides of the nose, the bottoms of the feet have the largest pores. This makes it an ideal place to apply essential oils, as uptake into the bloodstream is easy and immediate.

~ Use a cool mist diffuser. This is a small device that disperses essential oils into the air.  They’re extremely easy to use & very effective.  This is my favorite method for using essential oils.

~ Inhale a warm vapor – Pour hot (but not boiling) water into a bowl, add 2 – 3 drops of oil, cover your head with a towel and lean over the bowl with your face about 10 inches away and your eyes closed. Breathe deeply through your nose for about one minute.  This is great using eucalyptus and/or peppermint for sinus congestion.

~ Use for massage. 1 to 5 drops (depending on which oil you use) mixed into 1 teaspoon of a base oil.

~ Room spray – 4 or more drops of oil per 1 cup of water in a new/clean spray bottle.  This can be any scent you’re in the mood for or feel you need.

~ Bath – Run the bath, then add the essential oil (up to 8 drops depending on the oil). Close the door of the bathroom so the vapors don’t escape. Soak for at least ten minutes & relax.  Nice bath oils are lavender, frankincense, sandalwood, and patchouli.

~ Shower – Wash as usual. Now add the essential oil (up to 8 drops) to your wash cloth & rub briskly over yourself as you continue to stand under the running water. Breathe in the aromatic steam.  Nice oils for the shower are lavender, lemon, eucalyptus, and rosemary.

~ Foot bath/hand bath – Soak hands or feet in a bowl of warm water. 2-4 drops of oil for a hand bath. 2-6 drops for a foot bath.  Peppermint is nice for a foot bath.  Lavender, lemon, rosemary, sandalwood and patchouli are nice for the hands.

~ Sauna or Steam – Add a few drops of essential oil to a bowl of water & bring with you into the steam or sauna unit.  (Some steam units have a small indentation, above where the steam comes out, specifically for a few drops of essential oils.)  Using any of the following oils in the steam room will enhance the inherent detoxification effect of the steam itself: eucalyptus, pine, lemon, lavender, rosemary, grapefruit, cypress, birch, lime, bergamot, niaouli.

~ Jacuzzi – 3 drops per person (directly into the water). Public jacuzzi’s kind of gross me out. It’s a very good idea to use one of the oils known for heavy-duty antibacterial action. Thieves blend would be ideal,  or you could use any one or combination of these:  cinnamon, clove, lemon, eucalyptus, lavender, pine, grapefruit, lime, thyme, niaouli.

~ Use as a compress –  Put a few drops of oil on a warm, wet wash cloth or towel and apply to desired area.  (For example – peppermint for a belly ache or nausea).

~  Use for cooking – Making guacamole and don’t have a lime? Peppermint or ginger tea (or ice cream)?  Making a pepper steak? (Try adding a drop of lemon essential oil to the pepper before spreading on the steak). There are about a million ways you can use essential oils in your favorite recipes to enhance flavor (or create new ones). Try using oils such as lemon, orange, grapefruit, lime, mandarin, cinnamon, nutmeg, clove, cardamom, coriander, peppermint, basil, anis, dill, cumin, fennel, ginger, black pepper, marjoram, rosemary, parsley, thyme, sage.

~  Use for gardening – Trying to keep beetles (or other pests) out of your garden?  Try thyme, garlic, or peppermint oil.  Want to encourage the health & growth of your vegetables and flowers?  Spray or water your plants with a few drops of the appropriate essential oil (too much to get into here).

~  Use for pet care –  Does your dog have arthritis?  Try rubbing rosemary (4 drops) lavender (2 drops) and ginger (3 drops) diluted in 2 TBSP vegetable oil into the affected area.  Yuckie dog breath?  Add 1 drop of dill or anis to the feed.  Fleas?  Worms?  Cuts & bites?  skin problems?  etc…..

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A few side notes:

A CARRIER OIL (or base oil) is used when a particular essential oil needs to be diluted before topical application. There are a lot of carrier oils you can choose from depending on your preference or what’s convenient/available.  Any of the following will work:  Jojoba, Grapeseed, Sesame (not toasted), Sunflower, Safflower, Olive, Almond, Evening Primrose, Hazelnut, Wheatgerm, Apricot Kernel, Carrot, Borage Seed, & Peanut.

Believe it or not, [real] essential oils are not oily like vegetable oils, and in fact, to test any particular essential oil for purity, apply one drop to a piece of paper.  When it’s fully dried (several hours later), there should be no visible oil/grease stain.  If there is, the oil you have is of poor quality, with little or no therapeutic properties.  (As far as I know, the only exception to this rule is “vetiver” which will indeed leave a grease mark, even if it’s the real deal.)

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At one time, to me, the idea of essential oils was more or less one of hocus pocus….weird voodoo stuff.  That was of course, before I knew anything at all about them.

The effectiveness of therapeutic grade essential oils and their antibacterial/antifungal/antiviral activity is very much science based (please refer to the almost 10,000 research studies listed on the U.S. National Library of Medicine National Institutes of Health website – http://www.ncbi.nlm.nih.gov/pubmed?term=essential%20oils).

Of course, just because something is science based, doesn’t negate the miracle-like qualities of these amazing little substances.  Nature is pretty cool (to say the least).

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Please keep in mind, the same way an individual can be allergic to strawberries, they can also have a reaction to any essential oil (this mostly applies to topical application). Even though they’re natural, essential oils are very concentrated and potent. They can produce very strong and significant changes in tiny amounts.  Always start off slowly, especially when applying topically. Test out just a drop applied to a discrete location, diluted with a carrier oil if necessary.

Also – NOT ALL ESSENTIAL OILS ARE MEANT FOR TOPICAL APPLICATION. Please check the label and be sure to be informed before applying topically.

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PREGNANCY

Not all essential oils are safe to use during pregnancy (although many are).

Avoid these oils until after delivery:  basil, calamus, clary sage, fennel, hyssop, juniper, nutmeg, rosemary, sage, idaho tansy, tarragon, wintergreen.

Use with caution until after delivery:  angelica, cassia, celery seed, cinnamon bark, citronella, eucalyptus dives, marjoram, mugwort, palo santo.

Most other oils should be fine, but always check with your doctor during pregnancy.

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REFERENCES:

Essential Science Publishing – Essential Oils Desk Reference – Fourth Edition (2009)

Price, S. & L. Aromatherapy for Health Professionals – Third Edition, U.K. (2008)

Worwood, V. A. The Complete Book of essential Oils & Aromatherapy, New World Library, Navato, CA (1991)

Air

Posted by Diane on Feb 20, 2011 in Environmental, Health Topics | 0 comments

When the topic of air pollution comes up, we tend to think of crowded cities with lots of traffic and smoke-stack factories.  What we rarely consider is the fact that indoor air pollution is by far, a much bigger problem. Couple that with the fact that most people living in industrialized societies spend about 90% of their time indoors, and it becomes a topic worthy of consideration.

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WHAT ARE THE SOURCES OF INDOOR AIR POLLUTION?

A partial list…..

~ cleaning products
~ dry cleaned clothing
~ permanent press or “no-wrinkle” clothing & sheets
~ vinyl shower curtains
~ mattresses & pillows
~ moth repellents and other pest control substances
~ dust and dust mites
~ scented candles and incense
~ air “fresheners” (sprays, plug ins, or those hung on rear-view mirrors)
~ perfumes and cosmetics
~ aerosol sprays
~ over watered plants (and other moist areas)
~ hobby supplies
~ plastic toys
~ permanent markers
~ wall to wall carpeting
~ paints and paint strippers
~ varnishes/stains/wood treatments
~ pressed wood products (particle board, plywood)
~ caulking compounds
~ synthetic furniture (held together with various glues and resins)
~ chlorinated tap water
~ fire places
~ gas stoves
~ central heating/cooling systems
~ people (chemicals released during human respiration)

We often hear people say…..”Ahhh, I love that new car smell.” While getting a new car is definitely something to be excited about, that “new” smell (also associated with new carpet, newly painted walls, new home, remodeled room etc.) is actually the out gassing of the chemical solutions used to treat or produce the item at hand.

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A few key terms:

OUT GASSING (or “off gassing”) is when the compounds that make up a material (hold it together or coat it) release potentially dangerous fumes into the air. With all the different materials that go into building a home and various products, this is important to be aware of.

VOLATILE ORGANIC COMPOUND (VOCs) are chemicals that easily turn into gases and contaminate our air. Some of these chemicals cause developmental damage as well as damage to the liver and central nervous, respiratory, and reproductive systems. Some can cause cancer in animals. Some are suspected or known to cause cancer in humans. Although some VOCs are very noticeable (as in the new car smell), most VOCs have no visible characteristics, smell or taste.

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What can I do to reduce indoor air pollution in my home?

#1 – SOURCE CONTROL

The first step is to reduce or eliminate items within the home that are problematic.

Here are a few places to start:

~ Use natural, non-toxic cleaning products. This includes dishwashing detergent, laundry detergent, surface cleaners, carpet shampoo, floor cleaners, etc… One thing in particular I can suggest is a steam mop. I’ve had one for about 2 years now & love it. This is a lightweight mop that’s plugged in [somewhat like the swiffer] and only needs water (to generate steam). No soap is required. The steam not only cleans the floors, but sanitizes too. They’re about $100 (got mine at bed bath & beyond) and come with several reusable mop pads. The cleaning pads velcro on & can be machine washed as needed. It’s great because after the initial investment, there’s nothing more to buy – no soap – no replacement pads, and I love knowing my floors are actually sanitized every time I use it. BB&B also sells a smaller, hand-held version for countertops & other surfaces – again, sanitizing with only water. I especially like the small one for the inside of the kitchen garbage can, which inevitably ends up stinking to high heavens. In any case, they do a very thorough job and are extremely cost-effective. For my laundry, dishwasher, kitchen counters, and bathrooms I use one product called “Thieves Household Cleaner” (click HERE for more info).

~ Try to use clothing that can be machine washed. If this is impossible (need to wear suits often), let your dry cleaning air out outside if possible (first remove the plastic bag), before bringing them into your home. Some larger cities actually have dry cleaning business that are supposedly non-toxic (I know there are some in NYC), though I believe there is some controversy as to just how non-toxic they are.

~ Do not purchase wrinkle-free, easy care, stain resistant, or permanent press clothing or bedding. “Finishing” is the final processing step for many conventional cotton garments to create easy care clothing that is soft, wrinkle-resistant, stain and odor resistant, fireproof, mothproof, and anti-static. Chemicals often used for finishing include formaldehyde, caustic soda, sulfuric acid, bromines, urea resins, sulfonamides, and halogens. Residual chemical traces on the fabric can cause burning eyes, nose, and throat, as well as difficulties with sleep, concentration, and memory and they can increase susceptibility to cancer. Always wash new clothes or bedding (unless made from organic cotton) first before wearing or putting on the bed. If you already have wrinkle-free, easy care (etc) items, chances are the chemicals have been greatly reduced or eliminated from repeated washings, so not necessary to replace older items. It will be newer items that are most problematic.

~ Use a non-toxic shower curtain (or shower curtain liner) or install glass doors. According to researchers at the Center for Health, Environment & Justice, shower curtains they tested that were made of polyvinyl chloride (PVC), contained high concentrations of 108 different chemicals that are linked to liver damage as well as damage to the central nervous, respiratory and reproductive systems. Seems like a high price to pay to keep water off the bathroom floor.

~ Use a vacuum with a HEPA (high-efficiency particulate air) filter, a dirt sensor and a light that lets you know when all the particles from a patch of carpet are vacuumed. HEPA is a type of filter that can trap a large amount of very small particles that other vacuum cleaners would simply recirculate back into the air of your home. Personally, I have a Kenmore (Sears brand) which has all the above mentioned features. It does a great job. The only downside is that it’s pretty heavy when I have to carry it up & down the stairs.

~ When it’s time to replace your mattress (or sooner if you’d prefer), consider a wool or natural latex-rubber mattress. Almost all others are treated with fire retardants and other chemicals that are really not in our best interest to snuggle up with at night. The same goes for most pillows, and of course, they’re much easier to replace than a mattress. I used to use (& love) a contour memory foam pillow. After realizing this type of pillow off gasses chemicals, I tried a few types of natural pillows and found an organic buckwheat hull pillow the closest in comfort, and in fact, it is the best pillow I’ve ever owned. I absolutely love it. I had thought that the natural latex/rubber contour pillow would be the one, as [on the internet] it looked very similar to my old memory foam. It was, however, way too soft for me. (Hope this info saves someone a bit of trial & error!)

~ If you use candles, use natural beeswax or soy based candles.

~ Get rid of any existing “air fresheners” – as in reality, they only contribute to the amount of breathable toxic compounds within your home. Use therapeutic grade essential oils instead.  Ditto for perfumes (use essential oils). (click HERE for basic info on essential oils or HERE for specific essential oil recommendations).

~ If remodeling or building, find a contractor knowledgable about eco-friendly, non-toxic building materials (they do exist – both the contractors and the materials).

~ When installing carpet… Jute, wool, cotton and other natural fibers typically don’t need flame retardants. Petrochemical (synthetic) products usually do.

~ Don’t over water your plants or leave wet towels/clothing lying around as this encourages mold and bacterial growth that become airborne.

~ Leave shoes at the door, as there are a great many toxins tracked in via the shoes that end up in our carpets, and ultimately in the air. If you’ve got a little one crawling around the floor, this is especially important.

~ Polish your nails (or remove polish) outside (weather permitting).  Also, keep in mind, there are many non-toxic nail polishes out there.  If you use polish, I highly recommend seeking them out.

~ Have your air ducts cleaned out occasionally.

~ Have your fireplace flue cleaned out regularly (to ensure the smoke is going out the chimney, and not leaking into your home).

~ Check that your gas or wood stove is set and working properly (not leaking unnecessary fumes).

~ The list of VOCs in children’s toys is unfortunately, rather extensive, and includes PVC, phthalates, lead, cadmium, arsenic, mercury, bromine, antimony, chromium, tin, xylene, toluene, and bisphenol-A. Your safest bet is to purchase toys made of solid wood (either unfinished or with a non-toxic finish), organic cotton, wool, or hemp. In regard to plastic toys, the best bet is to look for items without any polyvinyl chloride (PVC), phthalates, or BPA. [Phthalates? Between 80-90% of all phthalates are used to soften PVC plastic products (make them soft & pliable). Phthalates have been found in human urine, blood, and breast milk. Some phthalates have been linked to reproductive problems including shorter pregnancy duration and premature breast development in girls, sperm damage and impaired reproductive development in males]. Just because a set of plastic teething rings are specifically made for a baby, don’t assume that guarantees they’re safe (you’d think it would) (it should!) (sadly, it doesn’t).

***These informational posts are not meant to scare anyone. Please use the information – not to worry about what you did or didn’t do yesterday – but to empower yourself to make informed decisions in the future. Heaven only knows what my children chewed, sucked, inhaled & swallowed when they were tots & I was clueless. Keep in mind too, you may be past your baby rearing years, but your neighbor, cousin, or friend may not be.

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#2 – VENTILATION

Part of the problem is that over the years, as we’ve gotten better & better at insulating our homes, our indoor air quality has gotten worse & worse. I know it’s more cost-effective to be sealed up completely, but those drafty, little cracks & crevices actually serve a purpose when it comes to the air we breathe.

~ Open the windows! Try to air out the house everyday if possible, even in the winter. If you use AC during the day in the summer, it’s best to sleep with the windows open if possible. In the winter, you can either sleep with the windows open just a tiny crack, or simply open the windows up wide each day for just a few minutes to get at least a few, big gusts of fresh air blowing through the house. While you’re vacuuming is a great time to open the windows (if not already open).

~  Use ventilation fans in bathrooms when showering to prevent a damp, humid environment (which encourages mold & bacteria growth).

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#3 – AIR CLEANERS

~ Plants – Having plants in the home is an easy way to help keep the air clean.  I have a great book entitled “How To Grow Fresh Air” that discusses (among other things) the 50 best houseplants for this purpose.  To name a few, palm type plants, rubber trees, english ivy, boston fern, peace lily, and gerbera daisy are great choices.  However, when recently searching around for more supporting research, I found that at this point, the EPA (environmental protection agency) kind of poo-poos the air cleaning ability of plants.  They do, in fact, help to some extent, it’s just questionable as to how much. Personally, I like having plants in my home regardless, and I know at the very least they do play a small part in cleaning the air.

~ Essential Oils – Therapeutic grade essential oils are highly effective air purifiers (I use them regularly in my home).  For basic information on essential oils – click HERE.  For specific essential oil recommendations – click HERE.

~ Air filters – There are so many air filters on the market, ranging from small table top models to giant $1,000 units.  I don’t have any personal experience with them.  Please feel free to comment if you’d like to share any information.  Thanks  =)

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Symptoms associated with sick building syndrome

~ Allergies
~ Asthma
~ Eye, nose, and throat irritations
~ Fatigue
~ Headache
~ Nervous-system disorders
~ Respiratory congestion
~ Sinus congestion
~ Lethargy
~ Dry throat
~ Dry itchy eyes
~ frequent colds and coughs
~ Itchy skin
~ Rashes
~ Tightness in the chest
~ Shortness of breath
~ nose bleeds

“Sick building syndrome” is usually associated with office/work buildings, but your own home can become a source.

If you’re having a problem at the office, here are a few things you can try…  If the sun is hitting the veneer on wooden furniture, it might be causing a gas to be emitted and that might be the cause of your symptoms.  Simply moving the furniture around might help (if possible position it away from the sun).  Open a window if possible, keep a few plants around, and bring in a room spray with an air purifying essential oil (thieves or purification would work well) (unless you think the scent will bother others around you).  A really nice smelling room spray for the office (that most everyone around you would like) is a combination of lavender and grapefruit (equal parts) diluted in water.  The lavender has antiseptic qualities & creates a calm, tranquil atmosphere.  The grapefruit oil will stop you from falling asleep on your paperwork, boosts concentration & freshens stale air.  Using about 8 drops of essential oil to 2 & 1/2 cups of water works well.

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Becoming sick after a long airplane flight is pretty common. This is a great example of how a perfectly sealed up environment, lacking fresh air, with the same stale air circulating over & over can cause problems.

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REFERENCES:

http://www.epa.gov/iaq/voc.html

http://www.epa.gov/iaq/ia-intro.html

http://www.epa.gov/iaq/pubs/hpguide.html

http://products.mercola.com/air-purifier/

http://www.ewg.org/news

http://www.ewg.org/news/indoor-air-pollution

http://chej.org/wp-content/uploads/Documents/showercurtainreport/documents/Adverse%20Health%20Effects%20of%20Chemicals%20VV.pdf

http://chej.org/wp-content/uploads/Documents/showercurtainreport/documents/Volatile%20Vinyl%20Executive%20Summary.pdf

http://www.organicconsumers.org/articles/article_6347.cfm

http://www.organicconsumers.org/articles/article_16458.cfm

http://www.thedailygreen.com/living-green/blogs/organic-parenting/dry-cleaning-55103101

http://www.epa.gov/iaq/pubs/residair.html

http://www.pbs.org/now/shows/412/toxins-in-toys.html

http://www.healthystuff.org/departments/toys/

Chocolate Covered Bananas

Posted by Diane on Feb 13, 2011 in Recipes, Sweets | 0 comments

3 or 4 bananas
1  3.5 oz [dark] chocolate bar
chopped walnuts (or topping of choice)

• Melt chocolate by boiling water in a small pot, and adding chocolate to a separate pot, securely sitting on top of the small one. The steam will melt the chocolate (chocolate will burn if you put it in a pot directly on the burner).
• Pour melted chocolate into a shallow bowl.
• Peel bananas & roll them around in the chocolate until covered (or you can put the bananas in the bowl first & pour the chocolate right over them).
• Place chocolate covered bananas on a wax paper covered cookie sheet & sprinkle with desired toppings (If you want the underside of the bananas covered as well, first sprinkle topping directly on to wax paper in the general area where you’ll be placing the bananas).
• You can either eat them within a few minutes – as soon as the chocolate hardens (doesn’t take very long), place them in the refrigerator to eat later, or in the freezer if you want a frozen treat (nice for summer).

SIDE NOTES:

~ These are so good (a lick your fingers kind of good). We munched on them while watching the super bowl last week.

~ In the past, I’ve made these with a dollop of peanut butter swirled into the chocolate as it’s melting which is very tasty.  I’ve also used the melted chocolate to cover almonds, walnuts, pecans, and sunflower seeds, which are a great candy-like treat for the kids.  Of course, when they’re in season, chocolate covered strawberries and cherries aren’t too shabby either.

~ If you want to make this snack as nutritious as possible, look for dark chocolate with 70% or more cocoa content (or as close to 70% as you can get). Equal Exchange makes excellent chocolate bars. They have one that’s 71% cocoa & one that’s 80% (among other choices). Both are gluten free, dairy free & relatively easy to come by.

~ Of course, for a topping, any chopped nut will work as well as shredded coconut, or a high quality granola.

~  In case you’re unaware, there are what’s called “double boilers” which is a set of two pots in which one is made specifically to sit securely on top of the other, but you don’t need an official double boiler for this to work (I don’t have one).

Oops – Eggs left at room temp?

Posted by Diane on Feb 6, 2011 in Kitchen Tips | 5 comments

The other night, I was trying to make room for something in the fridge, and in the process, accidentally left a carton of eggs out on the counter overnight.

I assumed 8 hours at room temp was ok, but wasn’t quite sure, so turned to our awesome CSA farmer, Nancy Grove, who responded with a very thorough answer that started off with “We never refrigerate our eggs.” She went on….

Eggs only go “bad” when they dehydrate. At room temperature, they dehydrate more quickly than they do in the fridge. So, refrigeration of eggs only came into play with large-scale egg production, as eggs were shipped far and wide, taking weeks before they reached the shelves, and then needing to last ON the shelves for a few more weeks [and of course, ultimately, in our own refrigerators].

 

If you’re ever worried about eggs being too old, there’s a simple test. Place them in a bowl of water. If they float – even a little (standing on end, instead of lying down the long way on the bottom of the bowl), then they’re too old. We do this test sometimes when the chickens lay a renegade nest of eggs in the bushes and we don’t find it until a while later.

So, there you have it. Good to know 🙂  And thanks Nancy!

Keep in mind, Nancy is referring to farm fresh eggs from clean, healthy chickens.  I don’t know that the same room temperature leniency would apply to commercially produced eggs.

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FYI – Different chicken breeds lay different colored eggs.  No difference in taste between them (though there is a BIG difference between fresh farm eggs [whatever the color] and store-bought).  As many of you already know, eggs from a local farm will have a bright yellow/orange yolk (as opposed to pale yellow), a rich flavor, many more nutrients (as outlined on my MEAT page), and besides, they’re pretty.