Using Essential Oils in the Kitchen

Most likely, without really being aware of it, you have experienced essential oils in your food for a long time. Chewing gum is one example. Candy makers have been long time users of essential oils, though the quality and health benefits of these oils is arguable. When you use pure, superior quality essential oils in food preparation, however, you not only add delicious flavor, but also increase the healthful benefits of your food.

Essential oils that come from edible plants are safe and perfectly suited to enhancing the flavor and health benefits of the foods you prepare every day. The essential oils that have been listed as GRAS (Generally Regarded As Safe) by the FDA include:

Basil, Bergamot, Cassia, Cinnamon Bark, Clary Sage, Clove, Coriander, Frankincense, Geranium, Ginger, Grapefruit, Lavender, Lemon, Lemongrass, Lime Melissa, Melaleuca, Marjoram, Myrrh, Oregano, Patchouli, Peppermint, Rosemary, Sandalwood, Thyme, Vertiver, White Fir, Wild Orange, and Yling Ylang.

The simplest way to begin incorporating essential oils into your everyday food preparation is to substitute the companion essential oil for the dried herb, spice, fruit zest or juice used in your recipe. The most important thing to remember when using high grade, essential oils is that they are undiluted and extremely potent. For example, one drop or less may be enough to flavor a big pot or bowl of your favorite recipe. Only 2 drops of an essential oil is equivalent to a 2-ounce bottle of dried herbs! So remembering the potency is important. A very good “rule of thumb” when working with essential oils to flavor food is to start with only one drop of essential oil and check taste. You can always add another drop if needed. Another good practice if a recipe calls for less than a teaspoon of an herb or spice is to use the “Toothpick Method”. Take a toothpick and dip it into the center of the dripper cap wetting it with essential oil, then stir the recipe with the toothpick to release the essential oil. This is the ideal practice for hot or spicy herbs such as basil, cinnamon bark, clove, ginger, marjoram, oregano, sage, rosemary, thyme, and coriander as one tablespoon of these dried herbs is usually equal to about ½ to 1 drop of the essential oil companion. Essential oils for lemon, lime, orange and tangerine can easily replace the zest of one fruit by using 8-14 drops of companion essential oil. Finally, be aware that high heat can evaporate the essential oils used in the recipe, so if it involves high heat cooking, get that done first and then add in your essential oil right before serving. Because basil, oregano and rosemary are very strong, they work very well with a low temperature simmering for a time to release their fragrant bouquet.

In our wellness journey, we are always seeking opportunities to increase antioxidants, detoxify and cleanse the body, improve digestion, beat fatigue and brain fog, relax and reduce stress, relieve pain and reduce inflammation and irritation. How exciting to know that we can support our wellness journey while also making our food please our sense of taste and smell through the use of high grade essential oils in our culinary endeavors!

Source: http://www.eondreamteam.com/using-doterras-essential-oils-for-cooking

By Mila McManus MD|2014-08-24T11:47:24-06:00August 24th, 2014|Articles, General, NANCY’S NUTRITIONAL NUGGET|

The Essentials on Essential Oils

Essential Oils

Essential oils have been used throughout history by many cultures for medicinal and therapeutic purposes. With growing scientific validation and expanding markets for natural approaches to healing and wellness, interest in the use of essential oils is on the rise. Essential oils are natural compounds found in seeds, bark, stems, roots, and flowers of plants. Their constituents include naturally occurring chemical structures that offer a variety of favorable effects including anti-inflammatory, anti-bacterial, anti-fungal, cancer cell inhibitors, antiseptic, sedative, mood enhancing, antispasmodic, and fever-reducing, just to name a few. Known for their aromatic properties, essential oils can be applied in three different methods: aromatically diffused, applied topically to the skin or taken internally in supplements, food or beverages. They are very popular fragrances in many natural body care products and soaps.

Just as our food can be over processed and chemically damaged, it is important to seek out high quality, properly extracted essential oils. The highest quality oils will be extracted using the lowest heat and pressure needed to release the valuable oil. Too little heat and pressure will not release the oil, however too much heat and pressure will fracture the chemical composition of the oil and alter its therapeutic value. It is also important that essential oils be extracted from healthy, properly harvested plants of the correct species and age to get the quality therapeutic grade essential oil extract.

Essential oils are naturally safe and have few, if any, undesirable side effects when used as directed. It is very important to understand, however, that with regard to essential oils, more is not better. Essential oils are highly concentrated, some more so than others, and they are used in very small amounts for optimal results. It is wise to learn about each kind of oil, its effects, and the effective methods of application to avoid irritating skin or using too much. For example, Peppermint Oil can be used effectively to refresh the mouth, cool the body when overheated or mixed with Lavender oil to calm stress and tension. But it is also important to know if you are breastfeeding that Peppermint Oil can also dry up milk production. This example points to the importance of learning and gaining understanding of individual oils. Another key point is that not all essential oils can be ingested internally. An excellent resource to learn about essential oils is a book called Modern Essentials: A Contemporary Guide To The Therapeutic Use of Essential Oils, published by Aroma Tools. Your own copy of the book can be ordered through our office at TWIHW.

With so many oils available and an endless number of combinations and applications, why not get started? We recommend that the novice choose two or three of the most popular and useful oils and practice with them first. Easy oils to begin with include lemon, lavender, and peppermint. For example, Citrus Limon (lemon essential oil) can be used in the following ways:

Add a drop to your water bottle or restaurant water as an internal cleanser
Diffuse aromatically to remove odors
Combine with peppermint oil for a refreshing mouth wash
Apply topically for mood elevation
Add to a drop of honey to soothe an irritated throat
Dilute with coconut oil for a daily fingernail conditioning treatment
Add to olive oil for a non-toxic furniture polish
Use the oil to remove gum, label adhesives and greasy substances from fabric
Add to vinegar water to clean bathroom and kitchen surfaces

As you can see, essential oils can provide a healthy alternative to chemically toxic products such as fragranced room sprays and candles, personal care products and household cleaning products. They can also be used in recipes and applied to the body to restore, heal, and protect. Come see us at TWIHW to see our selection, and start using essential oils in your wellness journey.

By Mila McManus MD|2014-08-24T11:29:40-06:00August 24th, 2014|Articles, General|

Terrashield Natural Insect Repellent made from Essential Oils

no more mosquitos!

Terrashield is a unique blend of essential oils including Lemon Eucalyptus (Eucalyptus citriodora), Citronella (Cymbopogon nardus), Lemongrass (Cymbopogon flexuosus), and 12 other carefully balanced oils blended in a base of 100% pure fractionated coconut oil.

To make this natural insect repellent, place 10 to 30 drops (you can start light and add more drops as needed) of doTERRA Terrashield essential oil blend in a 4 ounce spray bottle of distilled water. Apply a fine mist to all exposed areas of skin to repel insects. For stronger effect, you can dab the undiluted blend directly onto wrists and ankles and other areas.*

*Please be aware that essential oils can cause skin sensitivity in some individuals. Be sure to check ingredients and avoid if you have known allergies to any of the ingredients. If unsure, or tend to be very sensitive, you can test the product on a small area of the skin first. Additionally, consult your medical provider if you are pregnant or nursing before using.

Terrashield and a 4 ounce glass spray bottle are available at TWIHW.

*The product information provided is for educational purposes and is not intended as either diagnosis or treatment of any disease, nor does it replace professional medical advice.

*Warning: Please consult a health care professional before using these products.

By Mila McManus MD|2014-08-19T09:56:28-06:00August 19th, 2014|Articles, General|

Foods that Defend You

We usually think of our food as a source of nourishment in the form of protein, carbohydrates, fats, fiber, vitamins, and minerals. Are you aware that there are many foods that have antibacterial, antifungal and antiviral properties which help to attack and destroy unwanted visitors such as the common cold, disease-causing bacteria, and yeast? Here are some of the best food antimicrobials that can work in your defense on a daily basis:

Coconut Oil

The best source for caprylic and lauric acids, coconut oil provides antifungal and antibacterial protection whether ingested or applied externally. Butter from grass fed cattle is another excellent source of these acids while olive oil contains Oleuropein, also known to be an effective anti fungal.

Garlic and Onions

Known for their antibacterial properties, these two foods have been used all over the world to treat major and minor diseases. The active ingredient is sulfur which serves to reduce inflammation, protect against pathogens and cancer, and is also a strong anti-oxidant, attacking free radicals in the body.

Cabbage (and other relatives)

While all vegetables and fruits offer good sources of Vitamin C, which serves as a natural antibiotic and antioxidant, cabbage takes first place in this category. A one-cup serving of cabbage offers 75% of the daily-recommended amount of Vitamin C and is also rich in sulfur. Broccoli, kale, cauliflower, horseradish, and Brussels sprouts are also top notch choices included in this family of protective foods.

Fermented (Living) Foods

This old-world tradition of preserving foods is not very common today though it is making a come back as health practitioners and nutritionists gain renewed respect for probiotics and the importance of the protective role they play in the health of the human body. Fermented foods provide extremely high doses of probiotics compared to what can be found in most probiotic supplements. To learn more about fermented foods, click here.

Herbs

Be sure to include as many herbs as possible every day as you prepare and season your food. Here are some of the most powerful and also easy to incorporate options: Allspice, Basil, Caraway seed, Chili pepper, Cinnamon, Coriander, Cumin, Curry, Dill, Fennel, Ginger, Marjoram, Mint, Mustard, Nutmeg, Oregano, Parsley, Pepper, Rosemary, Sage, Tarragon, Thyme, and Turmeric.

By Mila McManus MD|2014-08-02T09:42:07-06:00August 2nd, 2014|Articles, General, NANCY’S NUTRITIONAL NUGGET|

Supplements that Support your Immune System

Support your Immune System

When it comes to prevention and protection, the following supplements that support your immune system make a great basic arsenal of weaponry to have handy to incorporate when you sense your immune system is under unusual attack or stress. Depending on the supplement, increasing the amount you are already taking or adding a couple of them into your daily supplement regimen for a number of days can help to bolster the immune system and/or attack germs that have entered the body. Work with your wellness provider here at TWIHW to develop a strategy that will meet your individual needs.

Vitamin D
Vitamin C
Zinc
Silver Sol
Probiotics
Echinacea – (caution: people with certain allergies (e.g. ragweed) may have adverse reactions to Echinacea)
Essential Oils – stay tuned next month for more on essential oils and their many uses such as immune system support and cleaning the house!

*The product information provided is for educational purposes and is not intended as either diagnosis or treatment of any disease, nor does it replace professional medical advice.

*Warning: Please consult a health care professional before using these products.

By Mila McManus MD|2014-08-02T09:16:06-06:00August 2nd, 2014|Articles, General|

Defending the Borders, Part III

Being Proactive Against Invaders

This month, we’re closing this series by encouraging you to have a strategic lifestyle that protects your Body Nation. It is proactive and anticipatory in nature.

In military terms, this concept is well demonstrated by the events of 9/11 and the Boston Marathon attack in 2013. When events like this occur, our governments stop to ask the question, “How did this happen and how do we prevent it from reoccurring?”

Do you ever look at your health this way? Do you ask yourself what events occurred that left you exhausted, or with a cold, flu, stomach virus or yeast infection? And more importantly, what can you do going forward to prevent this from happening again? Here are simple proactive and defensive strategies to prevent attack.

Make Wellness Your Lifestyle Routine

Our lifestyle choices direct us in one of two directions: toward disease or toward wellness. Where are your choices taking you? Adopting a healthy lifestyle for life is the single greatest step you can take toward staying well and protecting your health. The core foundational pieces must include:

Food and water choices that truly nourish the physical structure of the body.
Spiritual or meditative time for mental health and self-respect.
Quality sleep for healing, balance, detoxification and restoration.
Routine exercise for strength, stress reduction and stamina.

Are you taking good care of yourself? Get started on a commitment to continually adjust your lifestyle to achieve balance in this foundation for wellness.

Anticipating What Lies Ahead

To avoid getting caught off guard, like our nation did with 9/11, you will find it helpful to anticipate possibilities and take protective, preventative measures. Here are examples of what this looks like:

Crazy Busy Week Ahead: Schedule and plan non-negotiable self-care appointments for wise food choices, adequate sleep, exercise and quiet time.
Germy Places: Anticipate airplanes, hospital visits or being in crowded venues and increase probiotic intake for a day or two before, during and after. In addition, keep you hands clean and off of your face. (The more people you are around, the more likely germs will be passed).
Life’s Most Stressful Events: Recognize that the most difficult life events require a wellness strategy. A dying parent, loss of a job, divorce or loss of someone you love each demand streamlining your life by delegating what you can, stepping away from some commitments for a time, and investing more time in self-care and wellness. Consider professional help, rally friends and family for support, ask your wellness provider about diet and supplements that can help to ease anxiety, reduce inflammation and improve rest.
Feels Like You Are Coming Down With Something:

o At bedtime, increase your military force right where you need it by opening a probiotic capsule and dumping its contents on the back of your tongue before putting your head on the pillow. Doing this places military forces right in the ears, nose and throat.

o Consider adding or increasing supplements that boost your immune function such as probiotics, Silver Sol, zinc, vitamin D and vitamin C. (See Supplement of the Month section in this newsletter.)

o Focus on anti-microbial, anti-fungal, anti-bacterial, antioxidant foods (see the Nutrition article in this newsletter.)

General Maintenance and Upkeep: Seasonally, take time to cleanse your body through juicing, fasting, eating raw or some similar cleansing technique that works well for you. Consult with Nancy Mehlert, our nutritionist, for methods that will meet your individual needs.
Take Direction from Your Body: Most of us are miserably out of relationship with our body. It does speak to you, so learn to listen to it! Listen for thirst, pain, exhaustion, fullness, or hunger and respond with provision. If a craving exists for a healthy food such as a vegetable, nut, or meat, then meet that demand by getting that exact food. (Be aware of malware messages for donuts, ice cream or chips. If you get those messages, some other malicious invader is attacking you).
Get Out In Front of Potential Trouble: If you know you have to have x-rays taken or a certain medical procedure will involve antibiotics or steroids, put a dietary and supplemental plan in place to protect and maintain your gut bacteria by increasing probiotic doses and consulting with your wellness provider for assistance.

Anticipating possible damage, taking proactive steps, and developing a well balanced lifestyle will lead you to wellness.

By Mila McManus MD|2014-08-02T08:45:03-06:00August 2nd, 2014|Articles, General|

Foods That Defend You

Foods with Antimicrobial Properties

We usually think of our food as a source of nourishment in the form of protein, carbohydrates, fats, fiber, vitamins, and minerals. Are you aware that there are many foods that have antibacterial, antifungal and antiviral properties and help to attack and destroy unwanted visitors such as the common cold, disease-causing bacteria, and yeast? Here are some of the best food antimicrobials that can work in your defense on a daily basis:

Coconut Oil

The best source for caprylic and lauric acids, coconut oil provides antifungal and antibacterial protection whether ingested or applied externally. Butter from grass fed cattle is another excellent source of these acids while olive oil contains Oleuropein, also known to be an effective anti fungal.

Garlic and Onions

Known for their antibacterial properties, these two foods have been used all over the world to treat major and minor diseases. The active ingredient is sulfur which serves to reduce inflammation, protect against pathogens and cancer, and also is a strong anti-oxidant, attacking free radicals in the body.

Cabbage (and other relatives)

While all vegetables and fruits offer good sources of Vitamin C, which serves as a natural antibiotic and antioxidant, cabbage takes first place in this category. A one-cup serving of cabbage offers 75% of the daily-recommended amount of Vitamin C and is also rich in sulfur. Broccoli, kale, cauliflower, horseradish, and Brussels sprouts are also top notch choices included in this family of protective foods.

Fermented (Living) Foods

This old-world tradition of preserving foods is not very common today though it is making a come back as health practitioners and nutritionists gain renewed respect for probiotics and the importance of the protective role they play in the health of the human body. Fermented foods provide extremely high doses of probiotics compared to what can be found in most probiotic supplements. To learn more about fermented foods, click here.

Herbs

Be sure to include as many herbs as possible every day as you prepare and season your food. Here are some of the most powerful and also easy to incorporate options: Allspice, Basil, Caraway seed, Chili pepper, Cinnamon, Coriander, Cumin, Curry, Dill, Fennel, Ginger, Marjoram, Mint, Mustard, Nutmeg, Oregano, Parsley, Pepper, Rosemary, Sage, Tarragon, Thyme, and Turmeric.

By Mila McManus MD|2014-07-23T07:05:22-06:00July 23rd, 2014|Articles, General, NANCY’S NUTRITIONAL NUGGET|

Insomnia-Causes and Treatment Options

Causes of Insomnia and Treatment Options to Help You Sleep

By Mila McManus MD

This article isn’t about obvious causes of insomnia, such as heartburn or chronic pain. Its focus is on some causes of insomnia about which you may not realize, and some suggested treatment options.

Potential causes of insomnia:

Hormonal imbalance or deficiencies despite normal lab results. Symptoms matter as well. Click here to test yourself for hormonal imbalance and deficiencies, such as low thyroid, estrogen dominance, and low T.
Adrenal fatigue (another form of hormonal imbalance). Click here to test yourself for adrenal fatigue
Poor sleep hygiene (e.g. working in bed, watching TV in bed, trying to sleep with a nearby light on)
Shift work-if you work sometimes during the day and sometimes during the night time hours, this will cause disruption of your circadian rhythm (internal clock)
Certain medications, prescription or over-the-counter (e.g. ADD medications, decongestants, diet pills)
Neurotransmitter imbalance-these are chemicals in the brain. There are tests available to check for this
Stress (it makes everything worse, doesn’t it!)
Ambient temperature, mainly temperatures above 70 degrees, can affect your quality of sleep
Alcohol-while it may help you fall asleep, it affects your ability to stay asleep
Caffeine-some people are very sensitive and don’t realize that having a soda, iced tea, or coffee with lunch can affect their ability to get to sleep at night

Treatment options

Get your hormones balanced and optimized. Call 281-298-6742 today for help.
Avoid napping during the day-it confuses your internal clock
Turn off the TV, turn off your cell phone, and turn off ALL the lights
Avoid caffeine after 10am
Talk to your doctor about which medications you are taking may be affecting your sleep. Call 281-298-6742 or click here for us to contact you to learn about how we can help treat the underlying reasons why you need certain medications so that you aren’t dependent on them.
Avoid alcohol
Manage your stress! We all have stressors, but we don’t all react the same way to stressors. It may be impossible to rid yourself of stressors, so work on managing the stress. Some options would be meditation, deep breathing exercises, EFT, massages, yoga, bubble baths.

By Mila McManus MD|2014-10-01T05:54:19-06:00July 9th, 2014|Articles, General|

Have a New Husband by Friday

by Mila McManus MD

Improve Your Relationship

Ladies, have you been frustrated that your husband doesn’t acknowledge your presence when you walk into the room?

Gents, have you ever felt that you are on a completely different wavelength than your wife?

If you could use some help in the communication and/or relationship department, whether you are male or female, please read on!

A couple of years ago, a patient of mine told me about a book called Have a New Husband by Friday. The title may be a bit off-putting to some of you, but please give it a chance. This book was written for women, by a male therapist. So men, encourage your women to read this book, for YOUR benefit.

This patient of mine told me that it saved her marriage. I was intrigued! Over the next year, I recommended this book to several other women and started getting positive feedback. I decided to then read it myself to see what all the hype was about, and felt it would be prudent to know what I was recommending to people. I must say, I didn’t think

I needed to read the book, but once I did, I was very glad that I did. It helped me understand how men are wired differently and gave me great insight on how to better communicate with my husband, regardless of the situation. Dr. Kevin Leman, the author, explains to women that they can’t change their men, but they can change themselves in how they communicate with their men which, in turn, can effect changein their men.

Let me give you an example. Dr. Leman explains how the male and female brains are wired differently and that men can’t multitask like women can. Imagine holding an infant with your left arm on your hip, talking on the phone, holding it between your ear and shoulder, stirring the pot on the stove with your other arm, and watching the news, all at

the same time. Men, I dare you all to try. Simple experiment, that’s all I ask. This author says you can’t do it. So, ladies, when you walk into a room as you are asking your husband a question and he’s on his laptop or watching TV and doesn’t acknowledge your existence or answer your question, don’t assume he’s simply ignoring you. He might not register that you walked into the room or even were speaking to him. So next time, try walking into the room, engaging him first with “Honey?”, wait for him to look at you (if it doesn’t work right away, repeat), and then ask your question. The book has many other examples and suggestions.

By the way, the author also has a book called Have a New Kid by Friday (haven’t read it yet, so unable to comment on it at this time).

Happy reading!

By Mila McManus MD|2014-06-30T15:05:47-06:00June 30th, 2014|Articles, General|

Defending the Borders Part II

Avoiding what destroys your protective force of beneficial bacteria in your gut.

This month we want to focus on how to recognize all of the threats to Your Body Nation and ways to avoid them. Keep in mind that your gut microflora, when properly balanced and healthy, will contain mostly beneficial bacteria, but will also always have a small amount of pathogenic (disease-causing) microbes.

Unfortunately, a product of eating and breathing is bringing in some of the bad guys. Like our nation and our communities, there will always be a presence of the harmful microbes. The goal is to have your strong protective force of probiotics in place to manage, control, and prevent the harmful ones from flourishing. So as you build your strong protective force for Your Body Nation, the next two steps are to:

1) avoid what destroys your protective force of beneficial bacteria.

2) avoid giving the pathogenic bacteria (the bad guys) food and fuel to grow.

Here are the specifics:

1) Avoiding the Killers

When you look at the list of probiotic killers, you will appreciate the toll our fast paced, highly advanced technological society is having on human health. Carefully examine the list. Avoid everything that you can by making lifestyle changes. Minimize exposure to the others as much as you can and then keep taking your probiotics and consuming fermented foods to replace what you cannot control losing.

Here are the enemies:

Antibiotics and Antibacterials – think big in this arena. The obvious killers are prescription antibiotics but antibiotics are also found in grain fed beef and other Concentrated Animal Feeding Operations (CAFO) used in the meat processing industry. It also includes all milk used to make dairy products where the cows have been fed antibiotics as well. Another sneaky place is in household cleaning or personal care products that claim to have antibacterials in them. A common one to watch for is Triclosan, found in hand soaps and toothpaste.
Steroids (especially long term use)
Birth Control Pills
Radiation – X-rays, microwaves, chemotherapies, cell phones, computers
Splenda (aka Sucralose) – this is the most common artificial sweetener used in most of the “sugar free” foods today from soft drinks, sugar free cookies, ice creams, and bread products as well as in many protein drinks and food bars.
Genetically Modified Organisms (GMO’s) – the most common are soy, corn, cottonseed, canola, and summer squash. Genetically modified organisms don’t technically kill your favorable gut bacteria, but rather genetically alter them, causing gene silencing, which can shut down our own physiology. Epidemiological patterns show there’s an identical rise in over 30 human diseases correlated with our increased use of glyphosate and the increased prevalence of genetically engineered proteins in our foods. *
Chlorine – watch for it in tap water used in drinking, bathing, washing clothes, and also in swimming pools and hot tubs.
Flouride – tap water, toothpaste, dental gels, some pharmaceuticals (e.g. Cipro), non-organic grape juices and wines (vineyards use a pesticide called cryolite with high levels of fluoride) and black and green teas (especially bottled and instant varieties made from older leaves which contain highest levels of fluoride).

2) Stop Feeding the Pathogens

The second step is to keep the pathogenic bacteria and yeast that normally inhabit your gut from growing out of control. Routine exposure to the following is like giving ammunition to the enemy. Here are the key items that promote and encourage the overgrowth of pathogenic (bad) bacteria in the gut.

High carbohydrate diets, especially from highly processed foods that include grains (wheat, corn and rice), potato, sugars, some chemicals. This translates into most of our bread and bakery products, cereals, pasta, chips, snack foods and fast foods.
Sugar, in all forms
Dairy products, especially fat free and reduced fat (thus high in lactose, also known as milk sugar) as well as sweetened yogurts, ice creams, and puddings.
Alcoholic beverages
Stress (take steps to cope better, learn to relax, get exercise and quality sleep)

Now that you know what your looking for, you are well equipped to protect your Body Nation from the enemy and keep your own military force strong and in full control.

*http://articles.mercola.com/sites/articles/archive/2013/10/06/dr-huber-gmo-foods.aspx

By Mila McManus MD|2014-06-27T09:17:05-06:00June 27th, 2014|Articles, General|