There are simple choices you can make to help you find a healthier body weight. Knowing what is in your packaged foods is a great first step. So if you must use packaged foods you can choose the less processed options by reading and understanding the products label. Beyond the food labels you can male healthier choices when going out and in your daily routines. Choosing to follow some of these tips can go far in helping you obtain a healthy body weight.
Reading Labels: A big part of healthy eating is understanding what is in the packaged foods you’re buying. Understanding labels and product contents is very useful for planning a healthy menu. Reading product labels is a simple habit to establish that can ensure you are purchasing the least processed foods containing the least amount of chemical additives possible. If you cannot pronounce what is on the label then you should not be eating it.
Relying on Crash Diets: Determined to lose 10 pounds fast, you turn to a crash diet. Perhaps your plan calls for nothing but grapefruit or cabbage soup each day. You slash your daily calories to fewer than 1,000, and sure enough, the pounds melt away. But when you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly, and you usually regain the weight.
Skipping Breakfast: Skipping breakfast seems like a simple way to cut calories, but it can make you hungry the rest of the day. This may lead to unplanned snacking at work and eating a supersized portion at lunch, making calorie counts soar. But breakfasts that are high in protein and fiber can curb hunger throughout the day. In fact, studies show people who eat breakfast every morning are more likely to maintain a healthy weight.
Losing Track of Your Snacks: Maybe you count calories at every meal, but what about all those nibbles in between? There’s the bag of pretzels at your desk, the little slice of cake at a party, the taste of your son’s ice cream cone. All of this mindless munching adds up and could sabotage an otherwise well-planned diet.
Not Snacking at All: While mindless snacking can pad your waistline, thoughtful snacking may do just the opposite. People who eat several small meals and snacks a day are more likely to control hunger and lose weight. Snacking helps keep your metabolism in high gear, especially if the snacks are protein-rich. Having a few nuts is a good, high-protein choice, and research suggests people who snack on nuts tend to be slimmer than those who don’t.
Loading Up on Low-Fat: Low-fat products can play an important role in your diet. Just remember that low-fat isn’t the same as low-calorie, and it’s not a license to take second and third helpings. If you pile your plate with low-fat cake, you may end up eating more calories than if you had a smaller slice of regular cake. The best way to know how much fat, sugar, and calories you’re getting is to check the nutritional label.
Sipping Too Many Calories: When counting calories, many of us tend to overlook what’s in our drinks. This is a big mistake when you consider that some fancy coffees and alcoholic beverages have more than 500 calories. Even the calories in fruit juice and soda can add up quickly. What’s worse is that liquid calories don’t curb hunger. You’re not going to eat any less after a high-calorie drink.
Drinking Too Little Water: This is one of the simplest diet blunders to fix. Water is essential for burning calories. If you let yourself get dehydrated, your metabolism drags, and that means slower weight loss. Research suggests adults who drink eight or more glasses of water per day burn more calories than those who drink less. So try adding a glass of water to every meal and snack.
Ditching Dairy: Full-fat milk, cheese, and ice cream are taboo for many dieters, but ditching dairy foods may be counterproductive. Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it’s calcium-deprived. Calcium supplements do not appear to yield the same benefits, so dairy may have other things going for it, too. Stick to nonfat or low-fat dairy options.
Taking the Drive-Thru Bait: The drive-thru is convenient after a hectic day, and you can always order the salad or other healthier option. But once you’re there, can you resist that milkshake or other treat? And if you allow yourself the ease of fast food once, it could become a habit. According to one long-term study, people who ate fast food more than twice a week gained 10 more pounds than those who had it less than once a week.
Weighing Yourself Every Day: Weighing yourself daily is a recipe for frustration and doesn’t yield useful information. It’s more important to look for a long-term trend with weekly weigh-ins. If your goal is to lose 1 or 2 pounds a week, you’ll be satisfied to see those full-pound drops when you step on the scale. The result is more motivating than the confusing swings that may accompany daily weigh-ins.
Setting Unrealistic Goals: Telling yourself you’ll lose 20 pounds your first week is probably setting yourself up for failure. If you know you won’t be able to do it, you may never start your diet in the first place. If you diet and lose 5 pounds in a week, instead of celebrating, you may feel discouraged that you didn’t reach your goal.
Drinking Ice Cold Drinks. Iced drinks reduce stomach acid temperature thus reducing the speed of the chemical reactions that breakdown food into molecules small enough to be absorbed. The higher the stomachs temperature, the faster and more efficient the chemical reactions occur. Most chemical reactions proceed at a faster rate as temperature increases. Food digestion reactions follow this general principle, but there is an upper temperature limit of about 40°C or 104°F, lower limit is about 10°C or 50°F. Ice is frozen water, which freezes at 0°C or 32°F, below the minimum for digestion. The inefficient breakdown of foods causes heartburn and indigestion, stomach upset, diarrhea, constipation, malabsorption of nutrients, and damage to the bacterial flora of the intestines.
Think about what you can add to your diet, not what you should take away. Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day. It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food. You’re also less likely to overeat because fruits and vegetables displace fat in the diet. And that’s not to mention the health benefits of fruits and vegetables.
Consider whether you’re really hungry. Whenever you feel like eating, look for physical signs of hunger. Hunger is your body’s way of telling you that you need fuel, so when a craving doesn’t come from hunger, eating will never satisfy it. When you’re done eating, you should feel better – not stuffed, bloated, or tired. Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably. Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.
Enjoy your favorite foods. Putting your favorite foods off limits leads to weight gain because it triggers ‘rebound’ overeating. Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. You can enjoy your favorite foods, but you must do so in moderation.
Enjoy your treats away from home. When you need a treat take a walk to your local ice cream parlor or plan a family outing. By making it into an adventure, you don’t have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight. And for those times you just can’t get out? Stock the kitchen with fresh fruit, which can be every bit as delicious as any other dessert.
Eat several mini-meals during the day. If you eat fewer calories than you burn, you will lose weight. But when you’re hungry all the time, eating fewer calories can be challenging. Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight. Divide your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day – dinner should be the last time you eat.
Eat protein at every meal. Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control. Diets higher in protein and moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss. Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.
Spice it up. Add spices or chilies to your food for a flavor boost that can help you feel satisfied. Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won’t eat as much. When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.
Stock your kitchen with healthy convenience foods. Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You’ll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.
Order children’s portions at restaurants. When you are eating out, order a child’s pizza or a small sandwich as an easy way to trim calories and get your portions under control. Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.
Eat foods in season. When you eat seasonally, fruits and vegetables are more flavorful, at their best, and you won’t be disappointed.
Swap a cup of pasta for a cup of vegetables. Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year. You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables.
Use non-food alternatives to cope with stress. Sooner or later, you’re going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you. Reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones can help you feel calm without filling your stomach.
Be physically active. Although it may seem counterintuitive, don’t use exercise either to punish yourself for eating or to “earn” the right to eat more. When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise. Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.
Other Names: Bourgeon Floral de Clou de Girofle, Bouton Floral de Clou de Girofle, Caryophylli Flos, Caryophyllum, Caryophyllus aromaticus, Clavo de Olor, Clous de Girolfe, Clove Flower, Clove Flowerbud, Clove Leaf, Clove Oil, Clove Stem, Cloves
Botany: The clove plant grows in warm climates and is cultivated commercially in Tanzania, Sumatra, the Maluku (Molucca) Islands, and South America. The tall evergreen plant grows up to 20 m and has leathery leaves. The strongly aromatic clove spice is the dried flower bud; essential oils are obtained from the buds, stems, and leaves. The dark brown buds are 12 to 22 mm in length and have 4 projecting calyx lobes. The 4 petals above the lobes fold over to form a hood, which hides numerous stamens. Synonyms are Eugenia caryophyllata , Eugenia caryophyllus , and Caryophyllus aromaticus .
Oil properties: Clove oil has a warm, strong, spicy smell and the oil is colorless to pale yellow with a medium to watery viscosity. It blends well with Allspice, basil, bay, bergamot, chamomile, clary sage, geranium, ginger, grapefruit, jasmine, lavender, lemon, mandarin, palmarosa, rose, sandalwood, vanilla, ylang ylang
Origin of clove oil: A native of Indonesia and the Malacca Islands, it is an evergreen tree that grows to about 10 meters (30 feet) tall and has bright green leaves and nail-shaped rose-peach flower buds which turn, upon drying, a deep red brown. These are beaten from the tree and dried. The Latin word ‘Clavus’ means nail shaped, referring to the bud. It was often used by the Greeks, Roman and the Chinese, to ease toothache and as a breath sweetener, especially when talking to the Emperor. It has antiseptic properties and was used in the prevention of contagious diseases, such as the Plaque. It was an important commodity in the spice trade and is still used in perfumes, mulled wines and liqueurs, love potions, dental products and, stuck in an orange as pomade, an insect repellant.
Extraction clove oil: Clove oil can be extracted from the leaves, stem and buds. We sell clove leaf oil, which is extracted by water distillation, containing the desired lower percentage of eugenol.
Chemical composition: The main chemical components of clove oil are eugenol, eugenol acetate, iso-eugenol and caryophyllene.
Scientific Facts About Clove: Clove is the dried bud of the flower from the tree Syzygium aromaticum. It belongs to the plant family named Myrtaceae. The plant is an evergreen plant growing in tropical and subtropical conditions. Clove is an herb and people use various parts of the plant, including the dried bud, stems, and leaves to make medicine. Clove oil is also famous for its medicinal properties. Clove has been used for thousands of years in India and China not only as a spice and condiment but also as a medicine for many ailments. Ayurvedic medicating used cloves for tooth decay, halitosis, and bad breath. In Chinese medicine, clove was considered to possess aphrodisiac properties.
Cloves Nutrition Facts: According to the National Nutrient Database for Standard Reference, the nutrients found in 100 grams of cloves include 65 grams of carbohydrate, 6 grams of protein, 13 grams of total lipids, 2 grams of sugars, 274 kcal of energy and 33 grams of dietary fibers. Minerals in cloves include calcium, iron, magnesium, phosphorous, potassium, sodium, and zinc. The vitamins found in them include vitamin C, thiamin, riboflavin, niacin, folate, vitamin B6, vitamin B12, vitamin A, vitamin E, vitamin D, and vitamin K.
Precautions: Clove oil is a very potent oil and should be used with care. If it is used in a oil, lotion or cream applied to the skin, the concentration should be well below 1%. It may cause irritation to the skin of some individuals and can easily irritate the mucus membranes. It should be avoided during pregnancy.
Clove oil can be used for acne, bruises, burns and cuts, keeping infection at bay and as a pain reliever. It helps with toothache, mouth sores, rheumatism and arthritis. It is beneficial to the digestive system, effective against vomiting, diarrhea, flatulence, spasms and parasites, as well as bad breath. Clove oil is valuable for relieving respiratory problems, like bronchitis, asthma and tuberculosis. The disinfecting property is useful in cases of infectious diseases. Placing a few drops of clove oil on a cotton ball and then placing the cotton ball in a linen cupboard will not only fragrance the cupboard, but will help to keep fish moths at bay.
Burners and vaporizers: In vapor therapy, clove oil can be useful for bronchitis and dizziness and to help lift depression, while strengthening memory and fighting weakness and lethargy.
Massage oil: Clove oil can be used in a blended massage oil to assist with diarrhea, bronchitis, chills, colds, muscular numbness, spasms, rheumatism and arthritis. For toothache the outer jaw can be massaged with this oil. Use a low dilution of less than 1%.
In cream or lotion: When used in a cream or lotion, the positive effects of clove oil are the same as those of a massage oil and can furthermore help to sort out leg ulcers and skin sores. Use in low dilution of less than 1%.
Mouthwash: Clove oil can be included at ahigh dilution as part of a mouthwash for toothache.
Health Benefits of Clove Bud
Better Digestion: Cloves improve digestion by stimulating the secretion of digestive enzymes. Cloves are also good for reducing flatulence, gastric irritability, dyspepsia, and nausea. They can be roasted, powdered, and taken with honey for relief in digestive disorders.
Antibacterial Properties: Cloves have been tested for their antibacterial properties against a number of human pathogens. The extracts of cloves were potent enough to kill those pathogens. Clove extracts are also effective against the specific bacteria that spread cholera.
Chemo-preventive Properties: Cloves are of interest to the medical community due to their chemo-preventive or anti-carcinogenic properties. Tests have shown that they are helpful in controlling lung cancer at its early stages.
Liver Protection: Cloves contain high amounts of antioxidants, which are ideal for protecting the organs from the effects of free radicals, especially the liver. Metabolism, in the long run, increases free radical production and lipid profile, while decreasing the antioxidants in the liver. Clove extracts are helpful in counteracting those effects with its hepatoprotective properties.
Diabetes Control: Cloves have been used in many traditional remedies for a number of diseases. One such disease is diabetes. In patients suffering from diabetes, the amount of insulin produced by the body is not sufficient or insulin is not produced at all. Studies have revealed that extracts from cloves imitate insulin in certain ways and help in controlling blood sugar levels.
Bone Preservation: The hydro-alcoholic extracts of cloves include phenolic compounds such as eugenol and its derivatives, such as flavones, isoflavones and flavonoids. These extracts have been particularly helpful in preserving bone density and the mineral content of bone, as well as increasing tensile strength of bones in case of osteoporosis.
Anti-mutagenic Properties: Mutagens are those chemicals that change the genetic makeup of the DNA by causing mutations. Biochemical compounds found in cloves, like phenylpropanoids, possess anti-mutagenic properties. These were administered on cells treated with mutagens and they were able to control the mutagenic effects to a significant rate.
Boosts the Immune System: Ayurveda describes certain plants to be effective in developing and protecting the immune system. One such plant is clove. The dried flower bud of clove contains compounds that help in improving the immune system by increasing the white blood cell count, thereby, improving delayed-type hypersensitivity.
Anti-inflammatory Properties: Cloves possess anti-inflammatory and pain-killing properties. Studies on clove extracts being administered in lab rats, suggest that the presence of eugenol reduced the inflammation caused by edema. It was also confirmed that eugenol has the ability to reduce pain by stimulating pain receptors.
Cure for Oral Diseases: Cloves can be taken for gum diseases like gingivitis and periodontitis. Clove bud extracts significantly control the growth of oral pathogens, which are responsible for various oral diseases. Cloves can also be used for toothaches due to their pain-killing properties.
Aphrodisiac Properties: Spices such as clove and nutmeg have been said to possess aphrodisiac properties, according to Unani medicine. Experiments on clove and nutmeg extracts were tested against standard drugs administered for that reason, and both clove and nutmeg showed positive results.
Cure for Headaches: Headaches can be reduced by using cloves. Make a paste of a few cloves and mix it with a dash of rock salt. Add this to a glass of milk. This mixture reduces headaches quickly and effectively.
Anal fissures. Early research suggests that applying a clove oil cream to anal fissures for 6 weeks improves healing compared to using stool softeners and applying lignocaine cream.
Dental plaque. Early research suggests that using a specific toothpaste (Sudantha, Link Natural Products Ltd.) containing a combination of clove, Acacia chundra Willd., malabar nut, bullet wood tree, black pepper, Indian beech, gall oak, Terminalia, and ginger twice daily for 12 weeks can reduce dental plaque, bleeding, and amount of bacteria in the mouth.
Mosquito repellent. Early research suggests that applying clove oil or clove oil gel to the skin can repel mosquitos for up to 5 hours.
Pain. Early research suggests that applying a gel containing ground cloves for 5 minutes before being stuck with a needle can reduce needle stick pain similarly to benzocaine.
Premature ejaculation. Research shows that applying a cream containing clove flower plus Panax ginseng root, Angelica root, Cistanches deserticola, Zanthoxyl species, Torlidis seed, Asiasari root, cinnamon bark, and toad venom (SS Cream) to the skin of the penis improves premature ejaculation.
Toothache. Clove oil and eugenol, one of the chemicals it contains, have long been used topically for toothache, but the U.S. Food and Drug Administration (FDA) has reclassified eugenol, downgrading its effectiveness rating. The FDA now believes there is not enough evidence to rate eugenol as effective for toothache pain. “Dry socket” following tooth extraction.
Side Effects Of Using Clove
Clove Oil: Clove oils must not be used directly; instead they must be diluted either in olive oil or in distilled water. Clove extract oil is generally considered to be safe, but certain studies have revealed that they possess cytotoxic properties. There are two major components present in clove extract oil, eugenol, and B-caryophyllene. These compounds were particularly effective against fibroblasts and endothelial cells.
Clove Cigarettes: In Indonesia, cloves are consumed on a large scale in the form of cigarettes, popularly known as kreteks. These clove cigarettes have emerged as an alternative to tobacco cigarettes, but research shows that clove cigarettes are actually worse than conventional cigarettes. In the case of clove cigarettes, the amount of nicotine, carbon monoxide, and tar entering into the lungs was higher than that from normal tobacco cigarettes.
Note These Contraindications for the Use of Clove Oil
Keep in mind that the oil of cloves should be used moderately. Because of the high content of eugenol, excessive use may cause nausea, vomiting and blood problems. Other contraindications for this essential oil include the following:
• Phototoxicity. Do not use this oil before going out into direct sunlight, as it can lead to severe burns and other skin problems.
• Aspirin or anticoagulant medications. Clove bud oil can slow down platelet activity, which can interfere with these medications and cause adverse effects.
• Allergic reactions. Topically applying clove bud oil on damaged skin may cause severe allergic reactions and can further damage the skin.
Recipes
Clove and Cinnamon Tea
1 1/2 cup water
1 clove, crushed
1 pinch cinnamon
3/4 teaspoon tea leaves
1 teaspoon honey
1 teaspoon raw milk, optional
Cooking Directions:
Boil water, cloves and cinnamon powder.
Cover the pot with a tight lid to retain flavors.
Boil for about two minutes.
Lower the heat and add the tea leaves.
Remove from heat and let stand for a few minutes or until it is drinkable.
Add the honey and milk. Serve.
World’s Greatest Vegetable Broth
1 pound celery
1 1/2 pound sweet onions
1 pound carrots, cut into 1-inch pieces
1 pound tomatoes, cored
1 pound green bell pepper, cut into 1-inch pieces
1/2 pound turnips, cubed
2 tablespoons coconut oil
3 cloves garlic
3 whole cloves
1 bay leaf
6 whole black peppercorns
1 bunch fresh parsley, chopped
1 gallon water
Cooking Directions:
Preheat oven to 450 degrees Fahrenheit.
Remove leaves and tender inner parts of celery. Set aside.
Toss onions, carrots, tomatoes, bell peppers and turnips with coconut oil. Place vegetables in a roasting pan and place them in the oven. Stir the vegetable every 15 minutes. Cook until all of the vegetables have browned and the onions start to caramelize. This takes about an hour.
Put the browned vegetables, celery, garlic, cloves, bay leaf, peppercorns, parsley and water into a stock pot. Bring to a full boil. Reduce the heat to simmer. Cook uncovered until liquid is reduced in half.
Pour the broth through a colander, catching the broth in a large bowl or pot. The broth can be use immediately in other dishes or frozen for future use.
How to Make Infused Clove Oil
4 fresh clove buds, crushed
Carrier oil, such as coconut oil
Strainer
Glass container with spout
Airtight bottleneck jar
Procedure:
Take the airtight jar and place the four crushed cloves at the bottom. Crush them thoroughly so that they can fit into the container.
Fill the jar with the carrier oil until the cloves are submerged, but not too much to overfill the container.
Seal the container tightly. Exposure to air can affect the oil’s potency.
Set aside the mixture for a week in an area where it can be exposed to sunlight.
Transfer the mixture into the glass container with a spout. Use the strainer to remove any sediment. Do not hesitate to strain the oil a couple of times to make sure particles are completely removed.
Dispose of the cloves from the strainer and do not reuse these cloves, as doing so can impact the effectiveness of the oil.
The strained mixture should be poured back into the airtight bottleneck container.
When storing, make sure the oil of is sealed tight. Shelf life can last from four to five years. Color may darken as time progresses.
Breathing through the nose is essential to much more than just a sense of smell. The nose is a miraculous filter lined with tiny hairs called cilia. The cilia have many functions: they filter, humidify and warm or cool the air (depending on the temperature) before it enters the lungs. It is estimated that cilia protect our bodies against about 20 billion particles of foreign matter every day!
The mouth is not designed to function in breathing that way. Plus, breathing through your mouth regularly dries out and irritates every membrane in the mouth, throat and lungs. Causing damage to teeth, tongue and gums which are essential for healthy food consumption.
Many of us feel stressed out, overworked, and overstimulated during our daily lives, which leaves us in a chronic state of fight or flight response. Breathing in and out through the nose helps us take fuller, deeper breaths, which stimulates the lower lung to distribute greater amounts of oxygen throughout the body. Also, the lower lung is rich with the parasympathetic nerve receptors associated with calming the body and mind, whereas the upper lungs, which are stimulated by chest and mouth breathing, prompt us to hyperventilate and trigger sympathetic nerve receptors, which result in the fight or flight reaction. Thus, continuing and compounding the stress reaction.
Here are a few more of the benefits of nasal breathing:
The lungs extract oxygen from the air during exhalation, in addition to inhalation. Because the nostrils are smaller than the mouth, air exhaled through the nose creates a back flow of air (and oxygen) into the lungs. And because we exhale more slowly through the nose than we do though the mouth, the lungs have more time to extract oxygen from the air we’ve already taken in.
When there is proper oxygen-carbon dioxide exchange during respiration, the blood will maintain a balanced pH. If carbon dioxide is lost too quickly, as in mouth breathing, oxygen absorption is decreased, which can result in dizziness or even fainting.
Air that we inhale through the nose passes through the nasal mucosa, which stimulates the reflex nerves that control breathing. Mouth breathing bypasses the nasal mucosa and makes regular breathing difficult, which can lead to snoring, breath irregularities and sleep apnea.
Breathing through the nose forces us to slow down until proper breath is trained; therefore, proper nose breathing reduces hypertension and stress. It also helps prevent us from overexerting ourselves during a workout.
Our nostrils and sinuses filter and warm/cool air as it enters our bodies.
Our sinuses produce nitric oxide, which, when carried into the body through the breath, combats harmful bacteria and viruses in our bodies, regulates blood pressure and boosts the immune system.
Mouth breathing accelerates water loss, contributing to dehydration.
Mouth breathing leads to dry mouth which is the leading cause of tooth decay, gingivitis and bone loss in the jaw. Fluoride does not correct these issues.
The nose houses olfactory bulbs, which are direct extensions of part of the brain called the hypothalamus. The hypothalamus is responsible for many functions in our bodies, particularly those that are automatic, such as heartbeat, blood pressure, thirst, appetite and sleep cycles. The hypothalamus is also responsible for generating chemicals that influence memory and emotion.
Research is showing strong links between mouth breathing and asthma. The more you breathe with your mouth open the more inflammation builds in the lungs, causing constriction of the bronchioles. The body is getting too much oxygen and is trying to slow down oxygen intake. It makes the individual feel short of breath until oxygen/carbon dioxide levels are restored in the blood.
The increased oxygen we get through nasal breath increases energy and vitality.
Training Yourself to Breathe Through Your Nose
Now that we have learned how bad mouth breathing is for our health in our post on Mouth Breathing, we know that nasal or nostril breathing is essential to develop.
Here are some simple ways to establish nasal breathing:
Begin by clearing your nose by blowing it, getting some steam or with a nasal wash. If you’re a mouth breather clearing out the cobwebs is essential to get the sinuses open and working again.
Then take a few minutes to practice keeping your mouth closed and slowly breathe in and out through your nose. Notice the way the sinuses feel with proper use.
Next, simply remind yourself to close your mouth throughout the day. Set a reminder on your phone or put post-its by mirrors. Anything you will see or hear that will make you think about breathing though your nose.
The more you stick with it, the more it becomes habit, just like any other practice.
There are products and ideas out there online that can help you with your specific situation. Many people find it beneficial to tape their lips shut to assist in the learning process. Either way you will find that you feel calmer and more relaxed even without changing your world completely. Nasal breathing is essential to whole body health and it is too bad many of us have forgotten this.
Citronella
oil
is extracted from Cymbopogon nardus (also known as Andropogon nardus) and is of
the Graminae (Poaceae) family. It is also known as Sri Lanka or Lenabatu
citronella. The oil is used extensively as a source of perfumery chemicals such
as citronellal, citronellol, and geraniol. These chemicals find extensive use
in soap, candles and incense, perfumery, cosmetic, and flavoring industries
throughout the world. Citronella oil is also a plant-based insect repellent and
has been registered for this use in the United States since 1948. The United
States Environmental Protection Agency considers oil of citronella as a
biopesticide with a non-toxic mode of action.
Oil
properties: Citronella oil has a slightly sweet, lemony
smell. It blends well with bergamot, geranium, lemon, orange, lavender and
pine.
Extraction
citronella oil: Citronella oil is extracted by the steam
distillation of finely chopped fresh, dried or part-dried grass.
Chemical
composition: The main chemical components of citronella
oil are citronellic acid, borneol, citronellol, geraniol, nerol, citral,
citronellal, camphene, dipentene and limonene. Major constituents of the oil
were geraniol (35.7% of total volatiles), trans-citral (22.7%), cis-citral
(14.2%), geranyl acetate (9.7%), citronellal (5.8%) and citronellol (4.6%). The
antifungal assay using the vapor-agar contact method showed that the crude
essential oil markedly suppressed the growth of several species of Aspergillus,
Penicillium and Eurotium at a dose of 250 mg/L in air. Citronellal and linalool
completely inhibited the growth of all tested fungal strains at a dose of 112
mg/L. Their minimum inhibitory doses ranged from 14 to 56 mg/L. The α- and β-
pinenes showed an inhibitory activity against some fungi, whereas the other 8
volatile compounds lacked this property.
Precautions:
Citronella
oil may irritate sensitive skin and cause dermatitis in certain individuals.
Therapeutic
properties: The health benefits of Citronella Essential
Oil can be attributed to its properties as an antibacterial, antidepressant,
antiseptic, antispasmodic, anti-inflammatory, deodorant, diaphoretic, diuretic,
febrifuge, fungicidal, insect repellent, stomachic, stimulant, tonic and
vermifuge substance. Citronella oil has strong antifungal properties, and is
effective in calming barking dogs.
Citronella oil’s most useful quality is that
of it being an insect repellent. It is best used in a spray, a diffuser or on a
cotton ball amongst linen. It is also useful in ridding cats and dogs of fleas.
Furthermore, citronella oil helps to clear
the mind and has a general toning and tonic effect on the body. It is helpful
with colds, flu and minor infections, and has deodorizing qualities.
Citronella has been proven as an effective
antimicrobial for aquatic animals, thus naturally supporting our aquaculture
needs. Essential oil of C. nardus demonstrated its potential as alternative to
commercial antibacterial agent.
Origin
of citronella oil: It is extracted from a hardy grass, native to
Sri Lanka and Java. This aromatic perennial grows about 1meter (3 feet) high
and is a popular ingredient in wax candles, as an insect repellant, and is also
widely used in perfumes, soaps, skin lotions and deodorants. The essential oil
of citronella is extracted from two varieties of citronella. The first one is
the Ceylon variety, whose scientific name is Cymbopogon nardus and the second
one is Java variety, called Cymbopogon winterianus in botanical terminology. In
both cases, the essential oil is extracted by steam distillation of the fresh
plant.
Benefits
Of Citronella Essential Oil
Inhibits
Bacterial Growth: Components like methyl isoeugenol and a few
others that are found in this essential oil are responsible for this property.
They kill bacteria and inhibit any further bacterial growth in the body. This
is particularly helpful in treating infections in wounds, as well as in the
colon, urethra, urinary bladder, stomach, intestines, urinary tracts, prostate,
and kidneys.
Fights
Depression: This oil fights depression and gives relief
from anxiety, sadness, and negative feelings. It induces a fresh, happy feeling
and hope.
Relaxant
and Stress Reducer: Commonly used to control emotions in
aromatherapy, it can help relax your mind and contribute to reduced stress
reactions and better sleep for people who can’t sleep. Try diffusing citronella
oil in your home, massaging it into skin or spraying it onto your bed sheets.
Eliminates
Infections: The antiseptic properties of this essential
oil fight infections in wounds, as well as the urinary tracts, urethra,
prostate, and kidneys, while simultaneously protecting them from being sepsis.
Relieves
Spasms: It relieves spasms of the muscles, respiratory system,
and nervous system. It also helps to cure menstrual spasms and gives relief
from symptoms such as cramps and coughs. When it comes to dealing with cramps,
swelling and pain, citronella can help improve blood flow that lowers muscle
spasms and tenderness. Try massaging citronella oil mixed with a carrier into
sore muscles or onto the abdomen when dealing with PMS cramps.
Anti-inflammatory
Properties: Citronella essential oil sedates
inflammation, particularly those situations which pertain to the liver,
stomach, intestines and other parts of the digestive system. The inflammations
caused as side effects of drugs, excessive use of alcohol or narcotics, hard
& spicy food, any disease, or any toxic element getting into the body can
also be alleviated using this oil.
Removes
Bad Odor: The crisp, rich citrus or lemon-like aroma of this oil
drives away body odor and is used in deodorants and body sprays, although in
very small quantities, since in heavy doses it may create skin irritations. It
can also be mixed with the bath water to have a refreshing bath.
Eliminates
Toxins: The diaphoretic properties of this essential oil increase
sweating and promote the removal of toxins and other unwanted materials like
excess water, fat, and salts from the body. This makes the body feel lighter,
keeps the skin healthy and also reduces fever. This also protects you from
certain infections.
Stimulates
Urination: The increase in the frequency and quantity of
urination due to this property of citronella essential oil has many benefits.
It disposes of waste substances and toxins from the body, including uric acid,
excess bile, acids, and salts, as well as water and fats. This helps reduce
weight, eliminate infections in the urinary system, free the body from toxins,
reduce chances of renal calculi, rheumatism, and arthritis, improve digestion,
and keep the heart healthy.
Reduces
Fever: While the diaphoretic property of this oil increases
perspiration, its anti-inflammatory property reduces inflammation, while the
antimicrobial property fights infections. The combined effects of these three
properties fight fever and reduce body temperature.
Inhibits
Fungal Growth: This oil kills fungus and inhibits fungal
growth. This is very useful in countering fungal infections in the ear, nose
and throat region. Contracting fungal infections in the ears are very common
and can be very serious. It eliminates fungal infections in other parts of the
body as well and helps cure fungal dysentery.
Insect
Repellant: This is one of the most commonly used
properties of this essential oil, as it kills and keeps away insects. It has
been found particularly effective on a species of mosquito, called Aedes
aegypti whose bite causes the dreaded yellow fever. This is also effective on
lice, body and head louse, and fleas.
Prevents
Stomach Disorders: The use of this oil clears the stomach from
infections and other problems and helps it function properly.
Natural
Skin Care Remedy: Aside from keeping away bug bites, research
shows citronella can also help heal dermatitis, naturally treat eczema, slow
skin aging, heal bug bite scars and treat some fungal infections on the skin.
It enhances penetration of skin and speeds up wound healing, which might be
beneficial for remedying acne, getting rid of warts, treating boils and healing
age spots. It can also help skin appear youthful and smoother and even block
damage done from sun exposure. Add a very small amount to coconut oil and
massage it into the face, or try adding one to two drops to your shower or
facial wash. As an easy-to-make home remedy for acne, try dabbing one drop of
pure citronella essential oil on blemishes three times a day, but make sure you
use a sterile cotton swab.
Pet
Controller: Although it might sound strange, citronella
oil is effective in calming barking dogs and can even be used on furniture to
help keep your pets off. As a bonus, when you spray citronella on your
furniture or linens, it keeps them free from bacteria, pests and odors. Add
several drops to a spray bottle along with water, shake it up, and spray it
throughout your home and on household items.
Natural
Shampoo and Conditioner: One of the most popular uses for
citronella oil is cleansing and conditioning the hair and scalp. It can help
eliminate excess oil and greasiness of hair while also fighting dandruff and
adding shine. Many people find it adds volume to hair, detangles knots and
helps protect hair color from sun damage. Add several drops to your shampoo or
conditioner, or try making your own homemade recipe using a cleansing oil like
coconut oil, which also benefits hair.
Homemade
Citronella Oil Bug Spray Recipe
INGREDIENTS:
1/2 cup witch hazel
1/2 cup apple cider vinegar
40 drops mixed essential oils (citronella, eucalyptus, lemongrass, tea tree or rosemary)
glass spray bottle
DIRECTIONS: Mix all ingredients in eight-ounce spray
bottle. Spray over all portions of the body, but avoid repellent in eyes and
mouth.
Find Cinnamon leaf oil in Mother Jai’s Aroma Sprays and many other truly natural products. Petroleum and artificial preservative free! We ONLY use all natural and American made Everclear as an emulsifier and preservative!
Learn more about Cinnamon Leaf essential oil below.
Aroma Spray – 8oz Spray
Water based sprays with 5% essential oils for personal Aromatherapy.
Cinnamon leaf oil comes from Cinnamonum verum (also
called Laurus cinnamomum) from the Laurel (Lauraceae) plant family. This small
and bushy evergreen tree is native to Sri Lanka, but now grows in many countries
such as India, China, Bangladesh, Myanmar, and Indonesia. There are actually
over 100 varieties of C. verum, with Cinnamonum zeylanicum (Ceylon cinnamon)
and Cinnamomun aromaticum (Chinese cinnamon) as the most consumed.
Cinnamon bark oil is extracted from the outer bark of the
tree, resulting in a potent, perfume-quality essential oil. Cinnamon bark oil
is extremely refined and therefore very expensive for everyday use, which is
why many people settle for cinnamon leaf oil, as it’s lighter, cheaper, and
ideal for regular use. Cinnamon leaf oil has a musky and spicy scent, and a
light yellow tinge that distinguishes it from the red-brown color of cinnamon
bark oil.
Composition
of Cinnamon Leaf Oil
The oil extracted from cinnamon leaves contain phenols
and beneficial components like eugenol, eugenol acetate, cinnamic aldehyde,
linalool, and benzyl benzoate. It also has low levels of cinnamaldehyde, an
excellent flavoring agent and the active component that helps repel mosquitoes
and other insects. The leaf oil has a higher eugenol content then the bark oil,
which increases its analgesic properties.
Blending:
This oil blends well with various essential oils, so it is added to many
aromatherapy preparations. It enhances the effectiveness of other herbs and
essential oils, thus speeding up the treatment of various herbal remedies.
Furthermore, many herbs can have an unpleasant taste. Cinnamon or cinnamon oil
is often added to herbal preparations to make them taste better.
Uses
of Cinnamon Leaf Oil
Cinnamon leaf oil can be used as an additive in soaps and
a flavoring to seasonings. When used in aromatherapy – diffused, applied
topically (I recommend diluting with a mild essential oil or mixing in your
favorite cream, lotion, or shampoo), or added to your bath water – it can have
health-promoting effects. Here are some ways to use cinnamon leaf oil for your
health and around your home:
Use
it as a disinfectant. With its strong germicidal properties,
cinnamon leaf oil works as a non-toxic natural disinfectant. Use it to clean
your toilets, refrigerator, kitchen counters and other surfaces, door knobs,
microwave, and sneakers. You can even use it to clean and disinfect your
chopping boards.
Make
a facial scrub. Mix it with cinnamon sugar, orange juice,
and olive oil to create a rejuvenating scrub that has antiseptic properties to
help kill facial bacteria effectively.
Gargle
as a mouthwash. Add a drop or two to a glass of purified
water, and gargle with it. For people with dentures, simply make a solution of
water, hydrogen peroxide, and cinnamon leaf oil, and soak your dentures in it.
Add
it to your foot soak. Mix a drop of cinnamon leaf oil in a bucket
of warm water, and then soak your feet in it. This works great for athletes and
people who wear closed shoes for most of the day.
Use
cinnamon leaf oil as an insect repellent. Did you know that
the scent of cinnamon leaf oil can deter pesky household insects, such as black
ants, mosquitoes, roaches, and flies? Studies found that it may even be more
effective at repelling mosquitoes than the toxic chemical DEET. Simply spray or
diffuse the oil around your home. You can also spray it over your mattresses
and sheets to get rid of bed bugs.
Add
it to your shampoo. Add a drop of cinnamon leaf oil to your
regular non-chemical shampoo. This will help keep your hair healthy and, in
children, help kill stubborn head lice.
Instead
of fabric softener. Add a few drops of the oil to wool laundry
drying balls. As the balls mingle and fluff damp fabric in the dryer, the scent
is transferred. I love adding essential oils when laundering bedding or towels.
Warmer
diffusion. Mix a tablespoon of pure coconut oil with two to three
drops of cinnamon essential oil, and place it in a wax warmer. As the coconut
oil melts, the essential oil scent is released into the air.
Clean
better. Place a few drops of cinnamon oil in a homemade
cleanser. As you wipe down surfaces, the oil leaves behind a nontoxic scent
that some studies claim may help reduce bacteria growth. You can read these and
decide for yourself in Public Library of Science (PLoS) ONE and Food Control.
Relax
in the bath. Place a few drops of oil in your bath water.
As you soak, the aroma fills your bathroom and creates a calm feeling.
Sleep
Better. Put one drop of cinnamon essential oil on the back of
your pillowcase to promote restful sleep.
Mix a drop or two of cinnamon oil into massage oil before
indulging.
Side
Effects of Cinnamon Leaf Oil
Use cinnamon oil in moderation and properly diluted, as
high dosages may lead to convulsions in some individuals. This oil may also
lead to side effects such as skin irritation, mouth sores, dizziness, vomiting,
and diarrhea. It may irritate your urinary tract, intestines, and stomach
lining, if taken internally. If these symptoms occur, consult a healthcare
practitioner immediately.
Very high quantities of cassia cinnamon may be toxic,
particularly in people with liver problems. Because cinnamon may lower blood
sugar, people with diabetes may need to adjust their treatment if they use
cinnamon supplements. An ingredient in some cinnamon products, coumarin, may
cause liver problems; but the amount of this compound ingested is usually so
small that this wouldn’t happen for most people.
If you take any medication regularly, talk to your doctor
before you start using cinnamon supplements. They could interact with
antibiotics, diabetes drugs, blood thinners, heart medicines, and others.
Word of Caution: Being strong in nature, cinnamon oil should be avoided for internal consumption. Furthermore, it can have adverse effects on the skin if used topically in concentrated form. Therefore, it should be used in diluted form. Before using the oil, it should be tested to make sure it suits your skin. You should apply only a small quantity of the oil initially and check if you develop an allergic reaction. Do not apply the oil to the face and other sensitive areas.
