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Coconut Oil Isn't As Healthy As You Think It Is

There's no doubt coconut oil is having a moment — it's been touted as a cure-all for everything from heart disease to the inability to squeeze into your jeans after the holidays! But at 117 calories, 14g total fat and 12g saturated fat (60% of the daily value) per one tablespoon, there's reason to proceed with caution. Here, some of the most common claims we hear daily — debunked!

Claim #1: Coconut oil burns belly fat.

The Truth: No way, Jose. A few small-scale studies have linked downing extra-virgin coconut oil to decreased waist-circumference in individuals at risk for heart disease or diabetes, but mostly, participants had already started — and stayed — on a weight-loss diet before using coconut oil — which makes it difficult (not to mention, irresponsible!) to say that these results mean anything for the average Joe/Joanne like you and me. For now: Since plant-based oils of any kind are mostly made up of fat — using 1-2 tablespoons when cooking veggies, lean protein and/or whole-grains can help you stay full, making it easier to stick to any weight loss plan for the long-term.

Claim #2: Coconut oil revs metabolism.

The Truth: Again, in our dreams. The only truly dependable factor in changing your metabolic rate is to increase the ratio of lean body mass to free fat mass in your body (in other words: more muscles = increased metabolism). While some foods high in certain compounds such as caffeine may temporarily rev metabolism a teensy bit, coconut oil has yet to show any real results on that front. (And while we're on the topic of caffeine, bulletproof coffee — a.k.a. coffee and coconut oil — is also a weight-loss dead end. Remember, cream is a mostly saturated fat, just as coconut oil is, so the more you add, the more calories your cup o' joe contains.)

Claim #3: Coconut oil is anti-bacterial.

The Truth: About half of the fatty acids found in coconut oil are from a type of fatty acid called lauric acid, which has been linked to having antimicrobial, antifungal effects that may reduce risk of certain acute and chronic illnesses and diseases (e.g. a yeast infection vs. type 2 diabetes). But that's no reason to guzzle enough coconut oil to bathe your internal organs in the stuff! Research is still ongoing on the topic, but since you'd have to consume high amounts of the oil to truly reap the benefits of it. And since dietary fat from all plant-based oils can rack up quickly (thus contributing to weight gain over time), it may not be worth the risk.

Claim #4: Coconut oil is heart healthy.

The Truth: Nope. But it won't definitively increase your risk for heart disease, either. One tablespoon of coconut oil provides more than half the amount of saturated fat that the American Heart Association recommends per day! Foods that are high in saturated fat have been linked to been linked to increasing your total cholesterol in addition to your LDL (otherwise known as the "bad" cholesterol). In some studies, coconut oil helped to raise HDL (our "good" cholesterol) and total cholesterol — without necessarily affecting our LDL. But it's not enough to make a recommendation across the board. Since other heart-healthy oils, like soybean, hempseed, extra virgin olive oil or rapeseed, a.k.a. canola have been linked to lowering LDL and total cholesterol overall, these options are still better alternatives for those at risk for heart disease.

Claim #5: Coconut oil is good for cognition.

The Truth: Can coconut oil make your smarter? I wish — I'd have chugged it by the gallon in grad school! But where there is some promise is in developing research that supports the use of coconut oil in reducing risk of Alzheimer's disease progression in at-risk populations. That said, extra virgin olive oil (among others, such as corn oil) has also been linked to decreasing risk of dementia, cognitive decline and neurodegenerative diseases for the same reasons. Bottom line: Swap butter for plant-based oils that contain phytonutrients when you're cooking at home.

Claim #6: Coconut oil is helpful for diabetics.

The Truth: Any time a diabetic consumes a source of protein or fat in conjunction with carbohydrates, you slow down the rate at which glucose is absorbed from your gut and into your bloodstream — meaning that it'll stop your blood-sugar from spiking at the ready. Since coconut oil is a mostly saturated fat, diabetics may notice less of a sugar-spike when dousing any food in coconut oil … but that's by no means a blood sugar cure-all. In fact, since diets high in saturated fat are also linked to risk of diabetes, those who overload on the stuff may be putting themselves even more at risk for chronic disease. While some studies have linked coconut oil use to decreasing diabetes risk by enhancing insulin sensitivity, most of these have only been conducted in animal models.

Claim #7: Coconut oil is high-cholesterol.

The Truth: Despite the fact that you may see plant-based oils with labels that claim "no cholesterol" on packaging, there should never be dietary cholesterol in a plant-based oil — or food, for that matter! Cholesterol is a hormone that is made in the bodies of all animals (humans included! — which is why you won't (or shouldn't!) see it in vegetarian foods. That small fact aside, that doesn't stop food marketers from using it on labels — just know it's a-okay to ignore.

Claim #8: Coconut oil has a very high smoke point.

The Truth: At around 350°F, coconut oil has a relatively low smoke point as compared to other plant-based, antioxidant-packed oils such as corn, canola, grapeseed, sesame seed, avocado, peanut and soybean oils. While it's nutritionally similar to butter, it may be a better alternative to shortening for vegans or those who are severely lactose intolerant. Regardless, check labels on any plant-based oil that's solid at room temperature — that's a clear indicator of hydrogenation, which can have negative effects on your cholesterol and long-term heart health.

The Takeaway

While coconut oil can be delicious, choose it for its flavor profile, not for its perceived health benefits. All plant-based oils are great for you! And since they each have a "place" in your kitchen, all of 'em— when consumed regularly and in 1-2 tablespoons per day — can help you stay healthy and maintain weight for the long-term.

Got a craving? Here's what your body actually wants to eat

Ever find yourself rummaging through the fridge or kitchen cabinets for that delicious, satisfying something—except nothing seems to fill that void? Maybe you know what you’re craving, but would actually have to leave the house to go and buy it (who wants to do that?), or your craving is so ambiguous that even browsing the supermarket aisles might leave you stuck. Turns out, there’s more to your hankering than just hunger. “Often a food ‘search’ can arise when you’re in need of a break from work or sitting, so by nature you get up and stir around,” explains Lisa Cohn, RD, a New York City-based nutritionist. “Other times a quest can be triggered by an emotional or physical reaction that leaves us feeling frozen or out of control, and the act of searching for something to eat gives us a determination to take control.”

While there are several other potential reasons for sudden cravings, including a nutrient deficiency, sleep deprivation, and low blood sugar, there are healthy and satisfying snack choices you can make to quench a craving until your next meal. Here are nine expert-approved solutions and substitutes for every kind of craving.

If you’re craving carb-rich foods

When you crave carb-heavy eats like bread and pasta, it may be because your energy levels have taken a nosedive. Thing is, these same empty carbs can make you crave even more unhealthy foods. “When you go too long without eating, or consume too many simple carbohydrates, your blood sugar drops, triggering your body to reach for starchy foods that are quick and easily digestible,” explains Jessica "Chef Jess" Swift, RD, a Washington, DC-area nutritionist and classically trained chef. “This will allow your blood sugar to spike and get back to normal quickly, but not make you full.” If you’ve ever eaten pizza and then craved ice cream an hour later, this is what’s happening to your body.

If you’re craving carbs and nothing else will do, opt for whole grain—they're rich in fiber and take longer to digest, which means they'll keep you feeling full for longer than simple carbs. (Plus, there are plenty of other health benefits of whole grains.) This overnight oats recipe is a Health staff favorite.

If you’re craving something sweet

It’s easy to get a quick sugar fix from foods that might be lying around (hello, blueberry muffins in the office kitchenette). Chances are, though, that you're already eating way too much sugar; the average person takes in 22 teaspoons of sugar daily—more than three times the amount suggested by the American Heart Association. A growing body of research links the sweet stuff to high cholesterol and blood pressure, increased risk for cancer, diabetes, and heart disease, and—of course—excess weight gain. Plus, a sweet treat can cause a blood sugar spike and crash, leaving you feeling sluggish, moody, and hungry (again).

Reach for a piece of fruit instead. You'll be satisfied—we promise. “When you craving something cold, creamy and sweet, think healthier options like frozen bananas, grapes, organic fruit purees, or homemade frozen yogurt pops,” suggests Natalia Levey, certified health and nutrition coach and author of Cravings Boss. Low-fat Greek or plain yogurt with some fruit on top is another nutrient-packed option. “The yogurt provides calcium which is good for your bones and the berries are packed with immune boosting antioxidants,” says Keri Gans, RD, New York City-based nutritionist and author of The Small Change Diet.

If you’re craving something salty

“When you're overly stressed, your adrenal glands release cortisol, which can make you ravenous for high-fat, salty foods,” says Ashvini Mashru, RD, nutritionist and owner of Wellness Nutrition Concepts, LLC in Malvern, Penn. That's why stress often drives weight gain. But you can satisfy salty cravings without tacking tons of extra calories on to your day. Gans recommends roasting chickpeas tossed in heart-healthy olive oil and sprinkled with herbs and salt. “Chickpeas are a great choice when you don’t know what you want to eat because they’re a light snack, you can eat them on the go, and you can also experiment with different seasoning combos, depending on your mood,” says Gans. “And olive oil is a healthy fat that contains a monounsaturated, omega-9 fatty acid, important vitamins and antioxidants.”

 If you’re craving something hearty and filling

Pack a punch of pure protein to reduce hunger and keep future cravings at bay. “Because it takes more work and a longer time for your body to digest and breakdown protein, it will satisfy you for longer and keep hunger pangs at bay,” explains Mashru. It also helps promote lean body mass, which is essential for boosting your overall metabolic rate and healthy weight maintenance. Some leaner options include eggs, chicken, and turkey (you could also try this recipe for no-bake energy bites). “Eggs are a pure, high-quality protein that clock in at just 75 calories a pop,” says Gans. “I like to hard boil them and add a drop of salt and pepper when I don’t know exactly what I’m craving.”

If you’re craving something deep-fried

If you’ve had a low intake of fat for a few days your body can crave fatty things such as fried foods and butter. If you find yourself reaching for the crisps, try some nuts or avocado toast instead (here are four unique avocado toast recipes), as these foods are a far healthier way for you to get essential fats, says Chef Jess. Avocados are actually loaded with fat, which can help curb your craving for it, just not the type of fat you’re craving. “They’re rich in omega-3 fatty acids which are considered 'healthy fats' thanks to their heart- and brain-boosting benefits,” she explains. Nuts are also packed with omega-3s as well as vitamin B6, which is responsible for regulating hormones and fighting cravings. If you’re really looking to limit snacking in the midst of squashing your craving, opt for pistachios, which provide a barrier and visual cue of high volume with their shells.

If you’re craving something savory

A bowl of lentil soup can be a winner if you're craving a hot, savory dish. “Lentils are a good source of fiber and protein and this winning combination may help stabilize your blood sugars, keeping your appetite in check until your next meal,” says Gans. Another quick and easy sub? Sweet potatoes. Not only are they an excellent source of fiber, which means they take longer to digest, but they get your vision in check by providing over 400% of your daily vitamin A requirement in one medium-sized tater. If you’re stretched for time or don’t have access to an oven, simply pierce an uncooked sweet potato several times on each side and pop in the microwave for approximately 5 to 8 minutes, rotating halfway through.

If you’re craving something chocolatey

Most adults consume less than the recommended amount of dietary magnesium, which may explain why so many of us reach for magnesium-rich chocolate. “If you must, choose dark chocolate—about 75% cacao or higher,” says Mashru. “Additionally, eat foods high in magnesium, like nuts and seeds.” A great way to mix the two is to combine almonds, dark chocolate chips, and unsweetened coconut flakes together on a plate and pop it in the microwave, suggests Dawn Jackson Blatner, RDN, author of The Flexitarian Diet and The Superfood Swap. “The almonds will help you feel less munchy with their satisfying triple threat of protein, fat and fiber and the chocolate chips will hardly add calories when used sparingly.” Thirsty, yet craving something sweet? Pour yourself a glass of chocolate milk and reap the health benefits of dairy. Packed with nine essential nutrients, its benefits far outweigh the added sugar.

If you’re craving something salty and sweet

Can’t decide between the two tantalizing flavors but can’t think of one food item that satisfies both cravings? Grab some popcorn (try these 10 healthy flavored popcorn recipes). “I love popcorn because it is a 100% whole grain which is also heart healthy, and there are so many great ways to add flavor to it,” says Gans. Try adding some cinnamon and almond butter to air popped popcorn for the perfect balance of salty and sweet, as research shows the spice can reduce blood glucose levels, which can also help ward off cravings, and almond butter brings healthy fat that makes it taste extra decadent.

If you have no idea what you’re craving

Hydrate! Many times our bodies confuse thirst with hunger, the key reason it can be so difficult for us to decipher exactly what food item will satisfy the craving. “The same area of your brain that controls hunger also controls thirst, so sometimes signals get crossed when you haven’t had enough to drink during the day to confuse you into feeling the sensations of ‘hunger,’” explains Blatner. As it turns out, when your body is in need of water, it doesn’t particularly care if you get it from an actual glass of H2O or your favorite pint of Ben and Jerry’s. Your best bet is to drink a quick glass of water when cravings strike and then wait 15 minutes to see if you’re still craving something to eat.

7 Healthy Frozen Foods You Should Always Have on Hand

Eliminating processed foods from your diet is probably the best tip for keeping your weight in check and feeling fantastic. With such hectic schedules and a limited amount of time to spend in the kitchen, it’s also a pretty unrealistic goal. Thankfully, not all packaged goods are as devilish as you might expect.

When you think about it, any food that’s been altered from its original state is processed. That includes the cubed, fresh pineapple you often buy from the produce department as well as the pre-formed hamburger patties at the meat counter. Even the freezer aisle features tons of healthy foods that don’t contain much, if any, filler. The next time you’re stocking up, go for these seven frozen foods to speed your way to a healthy meal.

1. Shrimp

Most people’s freezers feature piles of raw chicken breasts and steaks, which are both great choices for assembling healthy and delicious meals. The problem with these large pieces of protein is you really have to plan in advance. If you don’t transfer the meat to your fridge to thaw out the night before, you’re in trouble because cooking from frozen takes significantly longer. In a pinch, you can thaw your protein in the microwave as per the guidelines from the USDA’s Food Safety and Inspection Service, but you’re bound to end up with dry, flavorless meat.

Frozen shrimp are a much better bet. These tiny crustaceans cook so fast from fresh, you’ll only add a minute or two to your prep time by adding them to your dish straight from the freezer. Shrimp are also a great source of lean protein. According to Men’s Health, you’ll score 18 grams of the muscle-building nutrient for just 84 calories when you eat a 3-ounce portion.

2. Brown rice

One of the most notable takeaways from the government’s updated dietary guidelines is the recommendation to increase our intake of whole grains since many of us are still scarfing a lot of refined carbs. Perhaps the easiest way to make this switch is by opting for brown rice instead of white varieties. The downside? Eating Well says brown rice can take up to 50 minutes to fully cook, while white rice typically falls in the 15- to 20-minute range.

You might be surprised to hear you can buy frozen, precooked brown rice right in your regular grocery store. It may take a bit of searching, though. You can add the grains straight to soups and stews, or steam in the microwave for a quick side.

3. Mixed berries

Antioxidant-rich berries are a favorite among health professionals. Though we’re a long way from knowing whether or not consuming the tiny fruits can aid in the fight against nasty diseases, preliminary research is looking good. One more recent review suggested consuming berries may reduce the risk of colon cancer.

While you can certainly purchase fresh, the frozen ones have a significantly longer shelf life and are often much less expensive. If you’re a smoothie or protein shake fan, they’re actually ideal since you’ll get a creamy, frosty texture without having to water down your drink by adding ice cubes.

4. Spinach

If you’re sick of having to wash, stem, and wilt greens every time you want to add them to a recipe, frozen spinach is a must. In fact, it may be even better for you than fresh leaves since it’s frozen very quickly after harvesting. Jeff Blumberg, a nutrition science professor at Tufts University, told The Washington Post fresh spinach can lose as much as half of its vitamin B content in a week.

For the best results, allow plenty of time for it to thaw, then wring out some of the excess moisture in a clean kitchen towel or several layers of paper towel before using. You can add the greens to everything from soups to casseroles to meatloaf.

5. Precooked meatballs

Frozen meatballs can be a great choice, but they can also be a terrible one if you aren’t careful. Many are loaded with preservatives and are more soy than actual meat, so be sure to check out the ingredient list before adding them to your cart. For a rundown of the best and worst choices based on ingredients as well as taste, check out this lineup from The Mercury News.

6. Peas

Like spinach, peas are another great vegetable option in the freezer aisle. In 2014, an in-depth study in the Journal of Agriculture and Food Chemistry reported on the nutrient retention of frozen versus fresh fruits and vegetables. The results for peas were particularly interesting because they demonstrated the frozen version actually retains higher levels of certain vitamins than fresh peas.

Because they thaw so fast, peas can almost always go straight from the freezer into whatever you’re cooking. Cold preparations are an exception, but you can still thaw the veggies super fast by dunking them in simmering water, then draining after a minute or two.

7. Quality frozen pizza

Yes, frozen pizza can be healthy. Today’s options are a lot more varied than what you remember from childhood, so take a little bit of time to study your options because the range in quality is huge. Go for ones that keep ingredients to a minimum and stay within a reasonable calorie range. Head over to Eat This, Not That! to take a look at some great choices.

6 Ways To Make You Poop Better (and More Often)

As a nutritionist, poop is one of my favorite topics to talk about. We all do it, but many of us shy away from talking about it. And let’s face it, articles about ways to make you poop better may not make for the most tantalizing reading list, but when the intestinal tract does not cooperate and constipation is a problem, as it is for up to 27 percent of the population, this type of information can suddenly become especially relevant.

Consistent bowel movements are important for eliminating toxins from the body. Experts generally agree that having fewer than three bowel movements per week or producing hard, small, dry stool is the definition of constipation. With all of this in mind, here are six conventional and not so ordinary ways to make you poop on a regular basis.

Take probiotics 

Whether you choose to take a probiotic supplement, or include fermented foods rich in beneficial bacteria in your diet, or both, these microorganisms are well researched for their ability to prevent and treat gastrointestinal issues by helping restore balance to the microflora in the intestinal tract.

Choose foods with verified live cultures of beneficial bacteria like kefir, sauerkraut, fermented vegetables, tempeh, kimchee, and miso. Probiotic supplements should include a several species and should contain a minimum of 50 billion CFUs (colony forming units, which is how you measure them).

Drink more water

A general rule regarding drinking water is to consume half your weight in ounces per day; that is 70 ounces if you are 140 pounds. Pure water is preferred, but fruits and vegetables high in water contribute to that total, as do other liquids like tea or soups. Sufficient water intake is essential for preventing constipation. When we are properly hydrated, our stools are soft and easy to eliminate.

Consider digestive enzymes

Along with probiotics, digestive enzymes can be an effective way to promote and support a healthy digestive system and intestinal tract and, by association, help prevent constipation. Digestive enzymes are minute proteins that break down specific molecules. If we are deficient in any of the digestive enzymes (e.g., amylases, lipases, proteases, peptidases, among others), our bodies are unable to break down food as it should, contributing to constipation.

Digestive enzymes are produced by the body, but they are also found in raw, unprocessed foods like fruits and vegetables (examples include pineapple which contains bromelain, and papaya which contains papain). Supplements can contain enzymes sourced from plants (pineapple, papaya, probiotics, yeast, fungi) and/or animals (e.g., pancreatin from hogs or oxen). After the age of 35, our bodies start to produce less enzymes so taking a digestive enzyme can help if you are experiencing digestive upset (although you can take it even if you are not experiencing any gas or bloating and you just want some extra help to break down your food). I personally take two digestive enzymes before I eat a cooked meal, and three HCL (hydrochloric acid) capsules after the meal if I’m eating an animal protein (eggs, beef, chicken, etc.).

Exercise

Although exercise in general can help keep your intestinal tract healthy and assist with elimination, some activities are more beneficial than others, such as brisk walking and jumping. Both jumping rope and using a rebounder are especially helpful, and the latter (which is similar to a trampoline) is much kinder to your joints. Exercising on a rebounder helps activate the lymphatic system and stimulate and stretch the walls of the colon. Rebounding for 10 to 15 minutes several times a week may help keep you regular and provide great aerobic exercise as well!

Focus on fiber

If you are consuming a lot of fresh fruits and vegetables, whole grains, and seeds, getting sufficient fiber is typically not an issue. However, many of us fall short in the fiber category. We need 25 to 30 grams of fiber per day and when we fall short, pooping can be a problem.

Tracking your fiber intake for a day or two is a good way to see how much you are really getting. If you are consistently below the recommended amount, gradually increase the amount of fiber-rich foods in your diet. Boosting your fiber intake too quickly can result in bloating, gas, and stomach cramping.

Change poop position

Conventional Western toilets are not well designed for bathroom duty because they force us to place pressure on the rectum, which translates into straining when eliminating. Instead, the best posture for pooping is to squat with your knees higher than your hips, which is what using the Squatty Potty allows us to do. Lifting the knees straightens the rectum and can work to help prevent constipation, hemorrhoids, irritable bowel syndrome, and other related conditions.

You can make your own version of the Squatty Potty by finding (or making) a short, sturdy bench that fits under the front of the toilet. When you sit on the toilet and place your feet on the bench, your knees should be elevated comfortably to a level higher than your hips.

Boost magnesium levels

Pregnant women are often familiar with taking magnesium to prevent or treat constipation since the symptom is common during pregnancy (I know this too well having had three kids!). However, low magnesium levels, or a deficiency of this mineral, can affect anyone (70% of us are deficient at this very moment). Magnesium attracts water into the feces, which makes them softer and easier to eliminate. The mineral also helps relax muscles, which can be helpful if there is any tension in the intestinal tract walls that can contribute to constipation.

Adding more magnesium-rich foods to your diet (e.g., leafy greens, nuts, legumes, avocados, bananas) is highly recommended to assist better intestinal health. Additional help can come from supplements (e.g., magnesium citrate or bysglycinate).

Check thyroid function

This may be a surprise: one of the first signs of a low-functioning thyroid (hypothyroidism) is constipation. Typically, people with hypothyroidism have a low T4 (the main thyroid hormone) and high TSH (thyroid stimulating hormone), resulting in sluggish muscles that line the digestive and intestinal tracts. This leads to stool moving too slowly through the intestines and eventually causing constipation.

If you suspect you may have hypothyroidism (other symptoms include fatigue, mind fog, hair loss, bloating, muscle pain, loss of sex drive), consult a trusted healthcare provider who is familiar with thyroid function and who understands the need for your TSH to be below 2 for it to be functioning properly.

This Popular Pain Killer Drug Claims More Lives than Any Other Drug. Use This Natural Remedy Instead

The practice of treating pain is assuredly as old as the human race itself.  Anyone who has ever witnessed someone (especially a loved one) in pain, knows how much everyone wants to help them.  And so human history is filled with some seemingly foolish and not so foolish methods of treating pain.  Ancient cultures, believing pain was a punishment from the gods, offered religious offerings and sacrifices.

South Americans practiced trepanation (creating holes in the head to alleviate pain) while in North America natives were holding pain pipes to a persons skin to suck the pain out.  Hippocrates had Greek women chewing on willow leaves during pregnancy (a great idea as it contains salicylic acid… a key ingredient in Aspirin).  By the middle ages Theriac was common which consisted of up to 64 different compounds in a honey base.  Another common analgesic that has been in use for thousands of years is opium and it’s derivatives such as Laudanum (mid 16th century) and morphine by the 19th century.  By 1830 opiate addiction had become such a problem the British mobilize warships to the China coast to help stop the opium trade (known as the “First Opium War”).

Since then many attempts have been made to re-engineer opium into a safer analgesic for medical use.  More recently this has taken the form of a product called Tramadol (often prescribed to treat acute pain associated with surgery, childbirth, pancreatitis, neuropathy and chronic back pain, etc).  Designed to reduce constipation and respiratory depression (two common side affects of opiods), it unfortunately also has a long list of side affects that include: nausea, dizziness, dry mouth and indigestion, etc.  Another more disturbing things about Tramadol are the withdrawal symptoms that can last up to 7 or 8 days verse 3 to 4 for other codeine analogues.

Despite these negative side-affects, the use of Tramadol has been growing as it is marketed as a safer alternative to other opiod analgesics such as hydrocodone and oxycodone (the former being the most abused prescription drug in the US).  However, A 2010 study conducted by the Kentucky Regional Poison Center looked at poison emergencies in 4 sates from 2003-2009 and found that the number of Tramadol related emergencies increased from 401 to 1009 cases per year during that time period.  In 2010 there were over 16,000 Tramadol related ER visits in the entire US.

Perhaps we should be looking at some natural alternatives to this and other dangerous pain medications.

Essential Oils for Pain

Wintergreen: The health benefits of Wintergreen Essential Oil can be attributed to its properties as an analgesic, anodyne, antirheumatic, antiarthritic, antispasmodic, antiseptic, aromatic, astringent, carminative, diuretic, emenagogue and stimulating substance. It contains natural methyl salicylate, the main ingredient in aspirin.

Marjoram: Contains strong sedative properties.  Marjoram essential oil in excellent in treating pain associated with stiffness, migraines, muscle spasms and arthritis.  It can also relax internal organs such as the heart, diaphram and colon.  Also due to is reputation as the “happiness herb” it can offer aid to those suffering from emotional pain as well.

Chia Seeds: REVERSE Depression, Reduce Blood Sugar Spikes, Fight Cancer & Boost Energy

Chia has been around for thousands of years. Chia seeds were a staple of the ancient Aztec diet, and they are now grown commercially in Argentina, Bolivia, Ecuador, Guatemala, and Mexico. Chia seeds are becoming increasingly common as a source of fiber, omega-3’s, and various other health benefits.

Health Benefits Of Eating Chia Seeds More

Healthy Bones
Gram for gram, chia seeds have more calcium than most dairy products providing 18% of the Recommended Dietary Allowance for adults in a single ounce! As well as being high in several nutrients important for bone health, including calcium, phosphorus, magnesium and protein.

Reverse Depression
Study found that person who consumed more ALA than those who did not had fewer symptoms of depression. Surprisingly, the person who consumed omega-3 from fish did have symptoms of depression. This means that it’s ALA, not other kinds of omega-3s, that aid in reducing depressive symptoms.

Fight Cancer
Chia seeds are rich in alpha lineic acid (or ALA) which is an Omega-3 fatty acid. It is found that ALA limited the growth of cancer cells in both breast and cervical cancers.

Aids in Digestion
Chia seeds are enriched with fiber. Every 100 gram will give you close to 40g of dietary fiber. Fiber is an excellent agent for digestion and helps keep bowel-related ailments (like constipation) away. Fiber also helps in relieving from bowel inflammation, irritability and helps in regulating cholesterol levels as well.

Boost Energy
Chia seeds are known to increase the energy production in the body. The energy produced by these seeds lasts longer allowing one to perform day-to-day tasks without getting tired and stressed.

Weight Loss
It is commonly believed that Chia Seeds can help weight loss, due to the high level of fiber. The fiber absorbs large amounts of water and expands in the stomach, which helps slow the absorption of food.

Blood Sugar Regulation
Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.

Anti-inflammatory
The anti-inflammatory properties of chia seeds are beneficial for arthritic patients. It has been found to be effective in reducing the pain and inflammation, associated with the condition.