For years, health professionals and nutritionists have been pushing the egg white as a healthier alternative to eating the entire egg. Unfortunately, this bad publicity for whole eggs and the prevalence of menu items such as egg white omelets has led the general public to believe that egg whites are a healthy way to eliminate fat and calories from their diet and reduce bad cholesterol.
Make Your Own Toothpaste 3 Ways
So you have finally decided that you want to start implementing changes to move towards a more sustainable, healthier lifestyle. One of the best ways that you can begin is by examining the health and beauty products that you use on a daily basis. It is incredible that we often don’t even know what we are actually putting in our bodies. When is the last time you picked up your tube of toothpaste and actually looked at the ingredients or even been able to understand them all? If you are anything like I was, the list of chemicals and how they impact your body will come as a shock.
8 Natural Ingredients To Cool Off Hot Flashes
Throughout a woman’s life, hormonal changes and fluctuations in her body are just par for the course. Starting somewhere in our mid-40s, we’ll begin feeling the effects of “the change” — menopause. [Read more…]
7 Ingredients I Add To My Green Tea Every Morning
Green tea has become one of my favorite go-to drinks in the morning and throughout the day. The boost of antioxidants and gentle caffeine level make it a healthful alternative to soda, juice or milk. Green tea can be an acquired taste though, so if it’s not your favorite beverage, consider adding one, or more, of the following ingredients to make it more palatable. [Read more…]
7 Ways To Keep Your Vagina Healthy During Menopause
There are many great things about maturing, but menopause is certainly not one of them. Everyone experiences symptoms differently, but common issues include pain during sex and vaginal dryness. The good news is, a new care regimen may help mitigate the unpleasant effects of the big change. [Read more…]
A Step-By-Step Guide To Developing An Oil Pulling Habit
Two months ago, I started oil pulling consistently. I’d been meaning to develop an oil pulling habit for years, having heard about the many health benefits it provides, but for some reason kept putting it off. We’ve all been there – our good intentions inevitably get swallowed by the everyday necessities of life, and those positive health steps we plan to take gradually get swept under the metaphorical rug.
So, one morning I was scrolling through Pinterest, and I saw yet another image singing the praises of oil pulling to the world. That was the tipping point: I had 5 minutes on my hands, so I quickly researched how much oil I should use and for how long, and took that small but significant dental leap.
And with that small step, I’ve ingrained oil pulling firmly into my daily routine. Every morning, I get up, make breakfast, wait 15-20 minutes, then plunk a globule of coconut oil in my mouth and get swishing. After completing the routine, I was another 5 minutes, brush my teeth, and my oral health is infinitely better than it was the day before. Easy as that.
In this post, I’ll quickly explore some of the key reasons why oil pulling is the bee’s knees. Then I’ll provide an easy step-by-step guide to developing your own healthy oil pulling habit.
What are the health benefits of oil pulling?
There’s a lot of hearsay surrounding the act of oil pulling, with one health claim seemingly more grandiose than the next. And while many of these rumors are simply untrue, there’s actually a solid collection of scientific evidence to confirm some of the more important health benefits associated with oil pulling.
Firstly, there’s abrasion to think about. Every time you brush your teeth, those harsh plastic bristles are not only scraping away the plaque and other nasties – they’re also scraping away at the teeth themselves. Your teeth can only regenerate their protective enamel coating at a certain rate, and those who brush 2 to 3 times per day (as recommended by most dentists!) run the risk of eroding their tooth enamel over time. This means that bacterial infection is more likely to develop, as the parasitic microorganisms living in your mouth can access the inner part of the tooth much easier.
This is particularly the case when using regular toothpaste and eating a diet rich in acidic foods, which can soften the protective coating around the tooth and weaken it prior to brushing.
The beauty of oil pulling is that it mechanically removes plaque and bacterial buildups from the mouth without any of the harsh abrasion experienced from tooth brushing. The bacteria which can cause bad breath and tooth decay have membranes that are fat soluble, meaning that a good long swish with some high-quality oil can weaken their molecular structure and prevent their buildup.
Another great benefit of oil pulling is that it acts on areas of your mouth and teeth that brushing can’t get to. Often, only a thorough (and painful!) cleaning at the dentist is enough to remove plaque buildup in the nether regions of your oral cavity. By swishing oil around in your mouth on a regular basis, however, you’re cleaning out those hard to reach spots without all the pain and bleeding that comes with a visit to the dental hygienist.
Here’s what the research says about the health benefits of oil pulling:
- Oil pulling effectively prevents gingivitis and removes plaque. A 2009 study published in the Journal of Denture Research asked 20 teenage males with poor oral hygiene to do oil pulling twice a day, for 10 days. When the 10 days was up, researchers found that the oil pulling group had significant reductions in both plaque and gingivitis, comparable to strong commercial mouthwash (which is riddled with nasty chemicals and mouth-drying alcohols).
- Oil treating fights Streptococcus mutans, one of the leading causes of oral disease. A 2008 study used oil pulling once a day for 2 weeks to demonstrate a significant reduction in S. mutans, while a 2011 study found that oil pulling was not only effective against S. mutans, it also exhibited a powerful antimicrobial effect against the fungal marauder Candida albicans.
- Oil pulling treats halitosis, otherwise known as bad breath. Another 2011 study compared two weeks of oil pulling to two weeks of using a common commercial mouthwash, finding that oil pulling was just as effective in treating halitosis as the mouthwash.
Convinced that oil pulling is the real deal? You should be. Here’s how to make your oil pulling habit stick.
How to do oil pulling
Once I began oil pulling I quickly discovered just how easy it is. And the beauty of oil pulling is that life doesn’t come to a standstill while you’re doing it – you can absolutely multi-task while oil pulling, provided that multi-tasking doesn’t require actually speaking to someone!
Here’s my tried-and-true method of oil pulling:
- At least 30 minutes after eating, shovel approximately one tablespoon of extra virgin, cold-pressed coconut oil into your mouth. The exact quantity of coconut oil doesn’t matter too much, as long as it’s around a tablespoon.
- If the coconut oil is below room temperature and therefore a bit hard, allow your mouth a minute or two to melt it.
- Set a timer for twenty minutes (or just look at the clock and make a mental note!), and begin slowly swishing the oil around your mouth, making sure to direct it into those hard to reach places that get ignored during brushing.
- Read a book, do some work on the computer, or simply relax while the oil works its oral magic.
- After 20 minutes, spit the coconut oil out. Be sure to avoid swallowing the oil – it’s now a waste product, as it contains all of the toxins and dislodged bacteria from your mouth. Avoid disposing of the oil down the sink, as it can harden in the pipes and make your plumber all grumpy.
- Wash your mouth out with warm water to get rid of the oil residue, then after waiting 10-15 minutes, you can brush your teeth as you normally would. Often, if I oil pull in the morning, I’ll forgo brushing then but still brush my teeth in the evening. Studies agree that, while effective, oil pulling is best supplemented with at least occasional brushing.
That’s it! Simple, right? Do this every day for two weeks, and you’ll certainly see results. Your teeth will feel cleaner, your breath will feel fresher, and you may even notice your teeth have become a shade or two whiter!
-Susan Patterson
What’s the Scoop on Coconut Oil? ( is it good or bad?)
If you have been plugged into the news lately it is likely that you have seen screaming headlines stating that coconut oil is worse than lard for you. Perhaps you have been an avid fan of this tropical fat and now you are concerned that it might actually not be good for you.
Claims about coconut oil being bad for you began to percolate shortly after the release of a new review paper published by the American Heart Association (AHA) which was regarding dietary fats and heart disease. Here are just some of the headlines that came out after the report was published:
- “Coconut oil isn’t as good for you as you might think.”
- “Coconut oil isn’t healthy. It’s never been healthy.”
- Coconut oil is “as unhealthy as beef fat and butter.”
All of these statements are pretty strong and clearly seem to make a connection between coconut oil and poor health. The problem is, coconut oil is more complex than researchers are giving it credit for and it is important to unpack the whole truth before passing judgment on this tropical oil.
What is the truth about coconut oil and cholesterol
The American Heart Association makes a link between coconut oil and an increase in (LDL) cholesterol. However, it completely fails to mention the fact that coconut oil actually increases (HDL) cholesterol. The truth is Brazilian researchers found that adding extra-virgin coconut oil into the diet actually gives HDL a bump and helps heart disease patients lose excess body mass which helps protect the heart.
While it is true that coconut oil may increase HDL cholesterol slightly, an interesting study found that it is actually low cholesterol, not high that increases a person’s risk of dying early. There seems to be some consderable misunderstanding here.
What really is at the root of most disease?
If we shift our focus away from cholesterol to inflammation and oxidation as being the number one precursor to a host of diseases including heart disease, we see coconut oil come out like a shining star. When inflammation is present, the body starts to produce cholesterol as a healing agent. Our arteries are like the pipes under your house. If a pipe is damaged and starts to leak, you will need to go and patch it up. This is what cholesterol does – it is like a patch for a damaged spot in an artery. So, you see, if we can reduce and eliminate inflammation – there will be no need for the cholesterol to rise. Cholesterol is merely a byproduct of an inflammatory lifestyle.
Interestingly enough, coconut oil is loaded with anti-inflammatory properties that help the body stay balanced and disease free. In fact, one study in the Pacific Islands showed that the islanders who consumed up to 63 percent of their calories from coconut fat were virtually stroke and heart disease free. They also had only a slight rise in total cholesterol but more importantly a rise in HDL.
More truth: Coconut oil also lowers insulin levels which protect against heart disease. The main fatty acid in coconut oil is lauric acid, which has antimicrobial, antibacterial and antiviral benefits.
The biggest mistake of all
By far one of the biggest mistakes that the American Heart Association made in their report was to suggest some very damaging oils as replacement oils for coconut oil. They suggest eating more corn and soy. One big issue here is that 90% of these crops are genetically modified. Nrweigain researchers have found that soy from America contains an “extreme” level of glyphosate, the main ingredient ins the herbicide Roundup.
Also, a study published in the British Medical Journal studied the impact of taking saturated fats out of the diet and replacing them with vegetable oils. Participants consumed more corn oil land margarine during the study period and it was found that this actually increased their risk of coronary heart disease and death from all causes.
Corn and soy along with other vegetable oils are loaded with omega 6-fatty acids. The standard American diet is far too heavy in these fatty acids and far too light on omega 3-fatty acids. For example – corn oil’s omega-6 to omega-3 ratio is 49:1. Research has shown that an omega-6 heavy diet can increase the risk of breast cancer in postmenopausal women and prostate cancer in men.
Faulty dietary guidelines are not new
In the past, the AHA has not exactly hit a home run when it comes to sound dietary guidelines. Remember when they told us that we should eat low-fat processed foods that are loaded with sugar? What about when we were told that all red meat was bad without making a distinction between farm raised meat and grass fed? Remember in the 80’s when all fat was called bad. I stopped eating fat for a while only to discover my nails breaking, my hair falling out, my skin becoming super dry and being so tired I could hardly get out of bed. You may have had a similar experience with this so-called researched dietary guideline.
More helpful information
When making a determination about whether or not to consume coconut oil as opposed to vegetable oil, keep the following in mind:
- We need saturated fat. Over 50% of our the cell membrane is comprised of saturated fatty acids. Saturated fat is necessary for a strong immune system and to protect the liver from toxins.
- Cholesterol is necessary for such things a brain health.
- If you want to reduce your risk of heart disease you should limit your intake of refined carbohydrates, hydrogenated oil, sugar and processed food.
- To protect your heart, use more herbs in cooking, eat bitter greens and be sure that you are getting healthy omega-3 fatty acids from grass fed meats or fish.
Bottom line: The AHA study is particularly nearsighted with regards to coconut oil and heart disease. It appears as though there is still some confusion as to what the real cause of heart disease really is.
Hint... it is not caused by the saturated fat found in coconut oil!
We also need to remember that not everyone’s nutritional requirements are the same. Some do exceptionally well on coconut oil and others may not have the same experience. It is important to know your body and know what it needs to be healthy. When you take this personalized approach to health you will do best!
-Susan Patterson
How to Stay Safe in the Sun, Naturally
I love, love, love the sun. Now that spring has arrived in my neck of the woods, I try to spend as much time as I can outdoors. I either have my hands up to my elbows in dirt planting flowers or I am out hiking and biking in the warm weather. I even set a desk outside to work when I am writing.
Although I love the sun, I am not a big fan of sunscreen. In fact, I try to avoid it as much as possible. However, I am well aware of the dangers of too much sun exposure. I also know that many conventional sunscreens contain questionable ingredients. And, since your skin is your body’s largest organ with a surface area of 20 feet, it make sense to pay attention to what you put on it.
Before I even knew the dangers of conventional sunscreen, I didn’t like the way it felt on my skin. It clogs my pores and seems to keep me from sweating, leading to overheating.
So, what is the big danger with most sunscreens?
Besides not liking how it feels on my skin, there are some other very good reasons to avoid conventional sunscreen. In a study published by SkinBiology.com, it was noted that many popular sunscreens contain numerous chemicals that may actually contribute to the development of melanoma and basal cell cancer, in addition to causing other significant health issues.
Common chemicals found in most popular sunscreens include PABA and PABA esters (ethyl dihydroxy propyl PAB, glyceryl PABA, p-aminobenzoic acid, padimate-O or octyl dimethyl PABA), benzophenones (dioxybenzone, oxybenzone), cinnamates (cinoxate, ethylhexyl p-methoxycinnamate, octocrylene, octyl methoxycinnamate), salicyltes (ethylhexyl salicylate, homosalate, octyl salicylate), digalloyl trioleate, menthyl anthranilate and avobenzone (butyl-methyoxydibenzoylmethane, parsol 1789). The criticism is that these chemicals powerfully promote free radicals in the body. They are synthetic chemicals which accumulate in fat cells and have estrogenic characteristics that affect health in significant ways.
Free radicals have been found to be a strong contributing factor to the development of many forms of cancer, including skin cancer. For example, the chemical benzophenone interacts with ultraviolet sunrays to produce two of the strongest free radical reactions in the body. Combined with other molecules in the body, they bind with fats, proteins and DNA, which results in damage to skin cells and the development of cancer.
Estrogenic chemicals contribute to difficulties with normal sexual development and other health conditions. Estrogenic chemicals contribute to numerous health problems in women, including migraines, endometriosis, erratic periods, fibrocystic breast disease, uterine cysts, severe PMS symptoms, and increased rates of uterine and breast cancer. In men, these chemicals contribute to decreased sperm counts, decreased penis size, increased rates of testicular cancer, undescended testes, reduced fetal imprinting of male behavior patterns and sexual identity changes, perhaps due to feminization of secondary sexual characteristics.
I use coconut oil
I was amazed to find out that skin cancer is virtually unheard of in the Philippines, where people are exposed to the sun’s hot rays all year long. Interestingly enough, coconut oil is the main dietary oil and the key ingredient in all of their skin care products.
While coconut oil may not have the high SPF of some sunscreen, it does provide some protection and has an SPF of about 10. Its healing antioxidant powers protect the skin from free radical damage. In addition, using coconut oil on the skin helps our bodies absorb other nutrients more effectively, such as vitamin E, which is another skin protecting antioxidant.
Now, don’t think that you can be crazy and lay in the sun all day, even with coconut oil on your skin. You still have to be smart about the sun. Stay clear of the sun during the hottest time of the day between noon and 3 p.m., if possible. Vitamin D production is important, but it only takes a little while per day in the sun to get what you need.
Other options
Instead of using sunscreen, there are other methods to protect yourself from the damaging rays of the sun. For example, there are many clothing products that are specifically designed to protect from the sun, including hats, shirts, pants and cover-ups. Wearing these items of clothing when you go outside will provide you with more protection from the sun than going outside without any protective clothing at all
Another option is to use organic sunscreen, which are made from natural mineral and plant-based ingredients. Organic sunscreen products do not contain harmful chemical preservatives and often also includes ingredients that are soothing to the skin, such as lavender, aloe vera, jojoba oil, shea butter, coconut oil and green tea extract. Additionally, organic sun protection lotions and creams are safe for use on infants as well as children and adults.
Eating a diet that is rich in antioxidants can also help with skin care and help fight against the damage resulting from sun exposure. Diets high in antioxidants not only contribute to healthy skin, but can also boost metabolism and your immune system. Eat brightly colored foods and dark green leafy vegetables, such as blueberries, raspberries, Brussels sprouts, broccoli, cabbage, carrots and sweet potatoes. Other healthy antioxidant foods include tomatoes, spinach, grapes and garlic.
If you want to maintain healthy skin and lessen your chances of unwanted skin diseases and ailments, use natural organic skin protection products, wear protective clothing and eat a diet rich in healthy antioxidant foods. Above all else, limit the amount time you spend in the sun unprotected.
-Susan Patterson