Extend the Benefits of Massage: Part 1

By Mindy Green for American College of Healthcare Sciences

There I was, lying on the massage table, basking in the afterglow of an hour of totally relaxing massage bliss. Do I really have to get up now? The reality of daily life was slowly creeping in.

How can I make the most of this experience and carry the tranquility of this moment throughout my day? My week? Anyone who has ever had a great massage has likely had these thoughts. There are a number of things you can do to maximize the physical and emotional benefits, post-massage.

Consider scheduling your massage at the end of the day to avoid making a mad dash back to the office or picking the kids up and running them to their myriad of activities. Try not to fall into a routine of drinking coffee to keep you revved up for the next thing on your list for the day.

Savor the moment. Make the most of extending your massage. Enjoy a cup of tea in a quiet setting or take a nice long bath with candles and soothing music. We may be aware of relaxation techniques such as meditation or deep breathing to sustain that inner peace, but there are also things we can do to help our physical bodies garner the maximum benefits of massage.

Diet

Eat lightly and drink plenty of water. These are two of the simplest ways to continue the cleansing process initiated by massage. The Swedish style or lymphatic drainage massage is best supported by a light diet of steamed vegetables or fresh fruit. Fresh squeezed juices such as carrot, beet, and parsley are often recommended in a cleansing regime.

Deep tissue massage needs protein to help rebuild connective tissue that has been heavily worked. Following any style of massage you should avoid stimulants, sweets and fatty foods. It is also important to drink plenty of fluids after a massage. A minimum of one quart of water or herb tea is required, but two quarts is best. Electrolyte replacement beverages, such as coconut water, are beneficial.

Herbs

Physical manipulation can stir up a lot of toxins and drinking lymphatic cleansing herbal teas such as cleavers and calendula are very helpful in continuing the detoxification process. Also useful is supporting the organs of detoxification such as the kidneys and liver with burdock, dandelion, parsley, yarrow, and celery seed.

Nervine tonic teas such as wild oat, vervain, chamomile, linden, or passion flower can help sustain a calm interior and maintain a sane life in a world filled with stress and high tension. Sore muscles can benefit from circulatory stimulant herbs such as ginger and peppermint, or a liniment infused with cayenne and rosemary oil. The antispasmodic activity of crampbark, black haw and kava is also useful for muscle cramps.

Let’s not forget the benefits of fragrant plants in the form of essential oils. The scent alone is enough to trigger a memory association in the brain, bringing you back to the massage table and that same state of relaxation, if only in your mind. Studies have shown that is all it takes to relive the benefits.

If your massage therapist used lavender scented oil for your treatment, using it in the bath can help recall the experience. Lavender oil itself has many benefits. Its healing attributes for the body include benefits for sore muscles, insomnia, stress and depression. It is healing for burns, bites or abrasions of the skin, and it helps to slow the aging process with antioxidant and anti-inflammatory properties; best of all, most people find the fragrance appealingly pleasant.

About the Author:
Mindy Green is a nationally recognized authority on botanicals and co-author of Aromatherapy, A Complete Guide to the Healing Art, 2009. Friend her on Facebook or see more at www.greenscentsations.com

>>To learn more about the benefits of using herbs and holistic nutrition as part of your health and wellness routine, click here for a schedule of accredited online holistic health classes and wellness programs from ACHS.

*Note: This information has not been reviewed by the FDA. This information has been provided for educational purposes only and is not intended to treat, diagnose, cure, or prevent disease. Before making any significant changes to your health routine, always consult with your primary care physician or naturopathic doctor.

Natural Seasonal and Cold Supports for Kids

Seasonal bugs can be a real bummer, especially for kids on winter break. You want to do something to help them, but what?

Here are some great ideas from American College adjunct instructor Deborah Halvorson, BA, Dip Aroma, RA, which appeared in one of our earlier blog posts, "How to Support Your Kid's Health Naturally."

1. For cold or flu with a fever, Deborah recommends a combination of lemon (Citrus limonum) and marjoram (Origanum marjorana) essential oils. Lemon may help reduce the fever, and marjoram traditionally has been used for respiratory infections and to help with sleep. To use these essential oils, blend 10 drops of lemon with 5 drops of marjoram; then add 1 drop of the blend into a warm bath before bedtime or nap time, or use the blend in a nebulizing diffuser.

2. If your child is experiencing nasal congestion or sinus infection, you can use essential oils with steam inhalation. For children older than 5, use the ratio of 3-5 drops of essential oil to 6 cups of water. To make the inhalation, boil the water and pour into a bowl, and then add the essential oils. Have the child inhale the steam, and be sure to remind them to keep their eyes closed and their face 8-12 inches from the bowl.

To use steam inhalation with children younger than 5, do not have them directly inhale the steam. Rather, place the bowl in the room with the child, and the essential oils will disperse into the air through the steam.

3. If your child is willing to drink tea, a warm tea with honey (no honey for children younger than 12 months) can be soothing and comforting. Deborah recommends lemon balm (Melissa officinalis) for use with fever and to help calm fussy children. For use with coughs and achiness, lemon balm can also be combined with peppermint and chamomile (Matricaria recutita).

For more great ideas, read the original post "How to Support Your Kid's Health Naturally" here.

>>What works best for you and your family? Have a tea recipe the kids will "like"? We'd love to hear from you! Feel free to leave your comments.

*This information is for educational purposes only. It is not intended to treat, cure, diagnose, or prevent disease. You should always consult with your primary care physician or naturopathic doctor before making changes to your health and wellness routine. In an emergency situation, call 911.

Simple Tips for Seasonal Flu Prevention

BY Melissa Toye, ACHS Student, Associate of Applied Science in Complementary Alternative Medicine

Every year, thousands of Americans become ill from the virus caused by influenza. Influenza is a respiratory virus that can affect individuals in any age group; the very young and very old are most susceptible.

Each year the Centers for Disease Control (CDC) recommends the influenza vaccine for every American over six-months of age; however, this vaccine will only protect an individual from three strains of the flu, and many individuals do not feel comfortable with vaccinations. With more than 30 types of influenza in the environment, how can the public better protect themselves? Luckily, there are some things that can easily be done to help keep families healthy.



1. Contain the Spread

According to the CDC, the flu virus is spread when an infected person sneezes or coughs and the droplets become air-born. The virus can be spread from a sneeze or cough up to six feet away. Less frequently someone can become infected by touching a contaminated surface. An infected person is contagious one day prior to becoming sick and up to seven days after symptoms start, including: fever (not everyone infected will develop a fever), body aches, runny/stuffy nose, and coughing.

2. Proper Hand Washing

It is important to wash hands after using the restroom, before preparing meals, after sneezing/coughing, or touching an animal. The friction that occurs when hands are rubbed together with soap and warm water is effective in killing and removing germs. However, many do not wash their hands long enough; the CDC recommends washing hands for at least 20 seconds. If adults or children need encouragement to lather up longer, try humming the tune to “Happy Birthday to You” twice.

3. Disinfect Surfaces

Disinfecting the home helps decrease the chance of transmitting the virus to others in the family. All surfaces, from silverware to light switches, should be sanitized during flu season. This can be achieved by simply washing the item in hot, soapy water or using a disinfecting spray. There are many products on the market that are effective in killing viruses on different surfaces, but many are concerned about Volatile Organic Compounds (VOCs) and their effect on our health and air quality. A quick search on the Internet will result in many different essential oil recipes for disinfectants. Marlene Mitchell, CA provided the recipe below[1]:

General Antiseptic Mist
1 oz. Carrier distilled water
2- 3 drops Aloe Vera
3 drops Lavender (Lavandula angustifolia)
4 drops Eucalyptus (Eucalyptus globulus)
3 drops Pine (Pinus sylvestris)
4 drops Tea Tree (Melaleuca alternifolia)
Directions: Blend all ingredients into a spray bottle. Spray may be used to sanitize all surfaces.

References
1. Mitchell CA, M. (2009, April 30). Antiseptic spray mist, cold & flu support. Retrieved from AIA website: http://www.alliance-aromatherapists.org/aromatherapy_formula_library.htm
2. (2011, November 18). Seasonal influenza. Retrieved from Centers for Disease Control and Prevention website: http://www.cdc.gov/flu/index.htm
3. ACHStv video Top 5 Tips for Wellness features ACHS instructors Deborah Halvorson and Scott Stuart, and Dr. Arianna Staruch.

*This information is intended for educational purposes only. It is not intended to treat, diagnose, cure, or prevent disease. You should always consult with your primary care physician or naturopathic doctor before making any significant changes to your health routine. For immediate assistance for a medical emergency, call 911.

Meet Dean Vanderslice, Owner of edits!, and Learn to Harness the Clean Power of Essential Oils

ACHS Certificate in Aromatherapy Graduate Dean Vanderslice has found a unique way to combine her passions. Dean, owner of edits!, offers her clients more than one-day redesigns—she provides a fresh start.

“Our goal is to introduce a new beauty and function creating a new energy for living a more inspired life…naturally,” Dean says.

Edits! specializes in transforming homes and offices into stylish spaces by reusing, repurposing, and restyling things clients already own. While moving through a client’s space, edits! cleans, nourishes, and refreshes hard and soft surfaces with a line of non-toxic essential oil products Dean created.

“My confidence and passion for using essential oils in this way came from desperation, as most change does,” Dean says.

Six years ago, Dean’s husband underwent a stem cell transplant for a diagnosis of cancer. His doctor wanted him to live at home through the process because his body would already be used to bacteria, fungus, etc., living in the home verses a new environment, like the hospital. However, through the yearlong process, preventing exposure to new and seasonal “bugs” was critical.

“I was daunted by the task of keeping our home with two young children, two dogs, and lots of activity free of new germs,” Dean says. “I knew in my gut that Clorox and Lysol were not the answer for someone whose system was already being flooded with toxins. Thanks to my discovery of essential oils, we all survived and even thrived.”

Dean continued using essential oils to clean and disinfect her home, and soon began experimenting with using natural ingredients boosted by essential oils to counteract her husband’s chemo-dried skin. She also experimented with recipes for her daughters if they had sore muscles or started to get stuffy noses.

“I realized that since the use of essential oils, we had never been healthier. And I had to know more,” Dean says. “I found ACHS and was drawn to it because it was as serious as I was about utilizing the value of these amazing, therapeutic oils. I didn’t want fluff; I wanted real scientific information on why these oils worked and how to utilize them to their full potential. I got that and more. It was my first online study and although the coursework could be quite challenging, the process was simple. I enjoyed all my classes and was amazed and grateful that such acclaimed instructors took such time to develop us, not only as future aromatherapists, but business people as well.”

“As a mother of two teenage daughters, a wife to a husband who is a cancer survivor, and a business owner, I endorse a life that is simply free from artificial chemicals,” Dean says. “From what we eat, to what we put on our body, to what we clean our homes with—nature provides.”

For more information about edits! and Dean’s chemical-free products and philosophy, visit edits! online at http://www.editsinteriors.com/ or email Dean at dean@editsinteriors.com

For more information about the ACHS Certificate in Aromatherapy, visit ACHS online at http://www.achs.edu/course-desc.aspx?pid=10&id=1

2011 Dirty Dozen: How to Shop for Produce and Avoid Harmful Pesticides

Eating your daily serving of fruits and veggies is essential. However, it pays to be aware of what you're eating! To support the maximum health benefits of eating a fruit and veggie-rich diet, reducing exposure to pesticides found in produce is beneficial.

The EWG's 2011 Shoppers Guide to Pesticides in Produce can help you to "determine which fruits and vegetables have the most pesticide residues and are the most important to buy organic. You can lower your pesticide intake substantially by avoiding the 12 most contaminated fruits and vegetables and eating the least contaminated produce," EWG says.

Here are the top 5 produce listed on the EWG's Dirty Dozen (foods to buy organic):

#1 Apples
#2 Celery
#3 Strawberries
#4 Peaches
#5 Spinach

Here are the top 5 produce listed on the EWG's Clean 15 (foods lowest in pesticides):

#1 Onions
#2 Sweet Corn
#3 Pineapples
#4 Avocado
#5 Asparagus

To see the complete lists and download the Guide as a PDF, visit http://www.ewg.org/foodnews/summary/

We'd love to hear from you. Were you surprised by the Dirty Dozen? Leave a comment with your favorite summer fruit and veggie recipes!

Four Simple Strategies to Help Maintain a Healthy Weight

There is no magic pill for weight loss. The best magic for weight management is weight maintenance. As with all things in life, moderation is the key. Here are four tips for moderation to help kick-start your spring health goals.

1. Do some type of exercise every day... preferably every morning

It is very easy to lie in bed having an internal dialogue: “It’s too cold. I could get sick”; “I’ll do it tonight after work”; or “If I go for a walk now, then I’ll be late for work.” Don’t think about it. Just pull yourself out of bed the second the alarm goes off. That’s right—don’t snuggle. Snuggling is not helpful. Just autopilot to the clothes that you left out the night before, open the door, and start walking. By the time your brain catches up, you will already have done 10 minutes.

2. Have lots of healthy foods available

It is much easier to make a healthy food choice when there are some healthy choices available! Make a big fruit salad to keep in the fridge for when you need a snack. Have some of your favorite veggies ready to eat when you are hungry. Make an extra-large salad at night and eat the leftovers for lunch the next day. Just leave the salad dressing on the side, otherwise your salad gets soggy.

3. Avoid TV

What is it about commercial breaks that trigger the munchies? Tape your favorite shows, then you can fast-forward the breaks. It works!

4. Indulge your mind, senses, and body with something other than food

Many of us love to cook, love eating out, love gourmet food stores. Break out of the food focus by pampering yourself in other ways. Take long aromatherapy baths with lots of bubbles. Get a hot rock massage. Curl up in front of a fire and read a book. Play with your cat or dog. Live life through things other than food!

Which moderation tips work best for you? Start a conversation and post your tips. You never know who you'll inspire!

Join ACHS for Our 2011 HerbDay Celebration April 27 at Our Portland, Oregon Campus

Join ACHS for a series of presentations that will celebrate the use of herbs and the tradition of herbal medicine and leave with some new ideas about how you can use herbs in your everyday life.

HerbDay celebrates the importance of herbs and herbalism by raising awareness about the significance of herbs in our everyday lives and the ways herbs can be used safely and creatively for health, beauty care, and culinary enjoyment. Through awareness of, and familiarity with herbs, we increase informed use of herbal products and public support for maintaining personal choice in the use of botanicals.

Presentation topics include: DIY Quick and Easy Sprouting at Home with ACHS President Dorene Petersen; Herbs and Essential Oils for Spring Seasonal Balance with ACHS Graduate Amanda Lattin; Muscle Testing: A key to healing the body with Dr. Robert Ciprian; and more!

Space is limited; RSVP early to (503) 244-0726 or email admissions@achs.edu. April 27, 11 am-2 pm. American College of Healthcare Sciences, 5940 SW Hood Ave., Portland OR 97239.

Basic Guidelines for Eating for Health

There is a lot of information out there about how and what to eat. Once we make the decision to prioritize our nutrition and eat for health, sorting through all that information can be overwhelming. Let us help. Here are a few key guidelines to keep in mind when eating for health:

• Do not eat unless hungry. Many of us eat from habit, boredom, loneliness, comfort, or for many other reasons rather than from hunger.
• Chew thoroughly; the slower we eat, the less we eat.
• There is a delay between eating and satiety or feeling full, so leave the table feeling you could eat more. It may be helpful to get a container that is about the size of our hand (this is the size of our stomach) and use it to measure meals. Remember, the goal is to eat enough so we feel sated, not stuff this container full until it breaks!
• Take breaks while eating to give your body a chance to evaluate fullness.
  
• Do not fry foods. Steam, grill, or bake when possible.
• Focus on eating a diet high in fruits and vegetables, quality lean proteins, and whole grains.
• If certain foods are a trigger, don't buy them.
  
• Indulge with foods you love that are good for you, such as exotic fruits and vegetables. Exotic produce may seem expensive, but not when compared to the price of many processed foods or the cost of being unhealthy.

Grapefruit Seed Extract Q & A

Grapefruit seed extract (GSE) is an item commonly available in health food stores and a commonly held perception is that the product is “natural.” However, as it turns out, the “natural” designation may be inaccurate. The study “Identification of Benzethonium Chloride in Commercial Grapefruit Seed Extracts” (Takeoka, Dao, Wong, Lundin, Mahoney, 2001) states “the composition of commercial GSE is not defined, and its methods of production are proprietary and not specified,”[1] which leaves some question about its safety for internal use.

Several studies have found part of the “proprietary” ingredients include potentially harmful preservatives. In fact, to our knowledge, no authenticated GSE has been found to be free of preservatives; therefore, it is unclear if tested GSE has been found effective because of the effects of preservative ingredients, such as benzethonium chloride, methylparaben, and triclosan.

Each of these ingredients—benzethonium chloride, methylparaben, and triclosan— has a profile on the Skin Deep Cosmetic Safety Database and we encourage you to conduct some personal research into their potential effects on the body. (Skin Deep is a personal care safety guide compiled by researchers at the nonprofit Environmental Working Group.)

For example, the Skin Deep Cosmetic Safety Database links benzethonium chloride with potential cancer risks and moderate risk for neurotoxicity and organ system toxicity[2]. Similarly, methylparaben and triclosan have both been linked to cancer, as well as endocrine disruption[3] and potential skin, eye, and lung irritation[4].

The Environmental Protection Agency (EPA) triclosan fact sheet lists triclosan as an antimicrobial pesticide used commercially, industrially, residentially, and as a materials preservative included in items like hand soaps, toothpastes, adhesives, fabrics, and carpeting[5].

However, triclosan is a potential endocrine disruptor in humans. A 2006 study (Veldhoen et al.), “investigated whether exposure to environmentally relevant concentrations of the bactericidal agent, triclosan, induces changes in the thyroid hormone-mediated process of metamorphosis of the North American bullfrog,” and found low levels of exposure to triclosan disrupted thyroid hormone-associated gene expression, potentially altering “the rate of thyroid hormone-mediated postembryonic anuran development”[6].

In addition, triclosan has been found to inhibit photosynthesis in diatom algae, a major group of algae that contributes much of the photosynthetic activity necessary for a healthy ecosystem.[7] Through photosynthesis, diatom produce food and oxygen for other organisms, contributing “an estimated 80 percent of the oxygen in our atmosphere, making them essential to life on earth” (Beyond Pesticides, 2010)[8]. This of special concern when you consider triclosan may remain in the environment for 30 or more years[9].

Read the full-length article "Health Benefits of Grapefruit Seed Extract: Follow Up Q & A" from the March 2011 edition of ACHS' The Reporter online here.

References
[1] Takeoka, G., Dao, L., Wong, R., Lundin, R., Mahoney, N. (2001). Identification of Benzethonium Chloride in Commercial Grapefruit Seed Extracts. J. Agric. Food Chem. 49, 3316-3320.
[2] Skin Deep Cosmetic Safety Database. (2011). BENZETHONIUM CHLORIDE. Retrieved from http://www.cosmeticsdatabase.com/ingredient.php?ingred06=700675
[3] Skin Deep Cosmetic Safety Database. (2011). METHYLPARABEN. Retrieved from http://www.cosmeticsdatabase.com/ingredient.php?ingred06=703937
[4] Skin Deep Cosmetic Safety Database. (2011). TRICLOSAN. Retrieved from
http://www.cosmeticsdatabase.com/ingredient.php?ingred06=706623
[5] Environmental Protection Agency. (2011, February 16). Triclosan Facts. Retrieved from http://www.epa.gov/oppsrrd1/REDs/factsheets/triclosan_fs.htm
[6] Veldhoen, N., Skirrow, R., Osachoff, H., Wigmore, H., Clapson, D., Gunderson, M., et al. (2006). The bactericidal agent triclosan modulates thyroid hormone-associated gene expression and disrupts postembryonic anuran development. Aquatic Toxicology 80(3,1), 217-227. Abstract obtained from http://www.sciencedirect.com/science/article/B6T4G-4M0S2Y9-1/2/1607f34b5f4663b9c487f0481cab2162
[7] Ricart, M., Guasch, H., Alberch, M., et al. (2010). Triclosan persistence through wastewater treatment plants and its potential toxic effects on river biofilms. Aquat. Toxicol. 100 (4): 346–53. Abstract retrieved fromhttp://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6T4G-50X2N91-1&_user=10&_coverDate=11%2F15%2F2010&_rdoc=1&_fmt=high&_orig=search&_origin=search&_sort=d&_docanchor=&view=c&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=414efe7118e37abee086f61c1531b2be&searchtype=a
[8] Beyond Pesticides Daily News Blog. (2010, November 15). Triclosan in Waterways Harmful to Important Microorganisms. Retrieved from http://www.beyondpesticides.org/dailynewsblog/?p=4523
[9] Singer, H., Muller, S., Tixier, C., Pillonel, L. (2002). Triclosan: occurrence and fate of a widely used biocide in the aquatic environment: field measurements in wastewater treatment plants, surface waters, and lake sediments. Environ Sci Technol 1;36(23):4998-5004. Abstract retrieved from http://www.ncbi.nlm.nih.gov/pubmed/12523412

Honey a Natural Support for Wound Healing

There's nothing like fresh honey!

Perhaps most widely used as a natural culinary sweetener, honey also has many traditional uses as a health support, including its ability to coat sore throats, as an energizing pick me up, and as a soothing digestive aid.

How many of us think to use it on our wounds, though? You may want to add it to your medicine cabinet as a natural, cost effective support for wound healing!

Research suggests the natural acidity of unprocessed honey may be low enough to help prevent bacterial growth. In addition, honey absorbs water, which drys out the moisture bacteria rely on. Further studies suggest it may be an especially effective support for burns.

References
[1] Al-Waili NS.(2003). Topical application of natural honey, beeswax and olive oil mixture for atopic dermatitis or psoriasis: partially controlled, single-blinded study. Complement Ther Med. 11(4):226-34. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/15022655
[2] Eischen, N. (February/March 1999). The Benefits of Honey: A Remedy for Sore Throats, Wound Care and More. Mother Earth News. [Online] Retrieved from http://www.motherearthnews.com/Natural-Health/1999-02-01/Honey-Benefits.aspx
[3] Nasir, et al. (2010). Antibacterial properties of tualang honey and its effect in burn wound management: a comparative study. BMC Complement Altern Med. 10: 31. Published online 2010 June 24. doi: 10.1186/1472-6882-10-31. Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908556/?tool=pubmed
[4] Waikato Honey Research Unit. (2009, September 3). What's special about Active Manuka Honey? The University of Waikato. Retrieved from http://bio.waikato.ac.nz/honey/special.shtml

This information is for educational purposes only. It is not intended to treat, diagnose, cure, or prevent disease. In an emergency, one should always call 911 or visit their primary care physician immediately.

ACHS Learning Vacations in Greece Offer Hands-On Art, Aromatherapy, and Herbalism Education in Relaxing Mediterranean Locale

American College of Healthcare Sciences is proud to announce its 2011 study abroad summer programs in Greece. Week-long expert-led study abroad programs include Watercolor Journaling in Greece (May 27-June 2) and Mediterranean Herbs and Essential Oils in Greece (June 4-9, 2011).

ACHS study abroad programs are scheduled to coincide with the flowering and harvest time of a variety of Mediterranean plants. Each program emphasizes the health benefits of the Mediterranean lifestyle, including the Mediterranean-style diet, the health promoting properties of local plants and herbs, and the importance of relaxation. Programs include two meals per day prepared from fresh, local, nutritious herbs and produce. Programs are limited to 20 students.

“Immersing yourself in the fragrant aromas of Mediterranean plants while learning about holistic approaches to health and wellness,” says ACHS President and program leader Dorene Petersen, “is a fantastic way to study aromatherapy, herbalism, and art with a focus on total health.”

ACHS Watercolor Journaling in Greece with Jacqueline Newbold runs May 27-June 2, 2011 in Syros, Greece. This dynamic class will motivate artists of all skill levels to record their journeys in a creative and unique way using watercolor and mixed media. Students will explore ways to make their watercolor travel journal interesting and reflective of their experiences through painting the Greek landscape and the essence of the Greek lifestyle. Open to students, faculty, alumni, and the general public. Registration deadline is April 1! For more information and to register, visit http://www.achs.edu/course-desc.aspx?pid=207&id=61

ACHS Mediterranean Herbs and Essential Oils in Greece runs June 4-9, 2011 in Syros, Greece. Led by ACHS President and Wellness Expert Dorene Petersen, Guerilla Distiller Robert Seidel and Aromatherapist Mindy Green, this program provides hands-on experience working with Mediterranean herbs and essential oils for therapeutic use, including: making preparations, harvesting cultivated and wildcrafted botanicals, essential oil distillation, and therapeutic blending of essential oils. Open to students, faculty, alumni, and the general public. Registration deadline is April 1! For more information and to register, visit http://www.achs.edu/course-desc.aspx?pid=208&id=61

Natural Diet and Lifestyle Tips to Help Improve Health and Wellness

Live your life as if your health depends on it…because it does! Making healthy lifestyle choices is a conscious act. That means, everyone is responsible for the choices they make. Health does not happen automatically or because someone else wants you to make changes. We make healthy choices when good health is something we want and value.

How, then, do we promote good health once we recognize it as a priority? Here are three tips to get you started:

1. Food provides energy for performing the activities of life. Eating is not just something you do when you're hungry. Food fuels our bodies, because within the food itself (protein, carbohydrate, and fat) are the components our bodies use to generate energy, to grow and repair, and to fight invaders like toxins.

2. Balance your plate. Finding a healthy balance of food (protein, carbohydrate, and fat) may be easier than you think. Split your plate into three sections. Then, fill half your plate with vegetables and salad; fill one-quarter of your plate with your protein (poultry, fish, beans, etc.); and fill the rest of your plate with whole grains (barley, pasta, etc.).

3. Eat frequently. Skipping meals can lead to increased production of hormones that cause muscle loss. Eat frequently. Three small meals and 2-3 snacks daily are recommended.


To read the full-length article, Natural Diet and Lifestyle Tips to Help Improve Health and Wellness, click HERE.

How to Use Essential Oils to Help Reduce Risk of Viral Infection

Essential oils can be used in the home as antiviral cleaning products. A diffuser used with essential oils like eucalyptus Eucalyptus globulus, lemon balm Melissa officinalis, peppermint Mentha piperita var. vulgaris, or thyme Thymus vulgaris may reduce the airborne viruses in a room.

Essential oils can also be added to hand creams to help reduce the spread of viruses by contact. Of course, these should be used in addition to the common sense CDC recommendations to wash your hands frequently, cover your mouth and nose with your arm when you sneeze, and to stay home if you are sick.

Winter can be a challenging time because there is the potential for many people to be sick with a cold or flu at the same time, but we can use natural support options, such as essential oils, to keep us healthy.

To read the full-length article "The Antiviral Activity of Essential Oils", click HERE.

This article is for informational purposes only. It is not intended to treat, diagnose, heal, or prevent disease. Always consult with your primary care provider for a proper diagnosis if you think you may have the seasonal flu or the H1N1 flu, and follow their recommendations.

Essential Oil Profile: Cinnamon Essential Oil Warming in Winter

Cinnamon Cinnamomum zeylanicum has a long history of use. For example, did you know the Egyptians used cinnamon in their mummification process? Historically, cinnamon was also used as an ingredient in a medicinal tonic called "hippocras," and was blended with ginger and cloves. Today, cinnamon is most commonly known as a culinary flavoring. But, cinnamon essential oil has many health promoting properties worth exploring.

The active constituents in cinnamon essential oil include aldehydes, which are antifungal [1,2], antimicrobial, and antiseptic, as well as the oxide 1,8 cineole, trans-cinnamic acid, and terpenes, among others. Traditional uses include: slow circulation, colds, cough, gums, infection, influenza, lice, intestinal parasites, stomach cramp, and stress, to name a few.

Aromatically, cinnamon has a spicy, slightly woody scent, which can be warming in colder months. Cinnamon blends well with benzoin, frankincense, myrrh, orange, peppermint, and ylang yang.

Download our Cinnamon Air Purification Blend from our post Essential Oils for Winter.

Referenes
1. Lima EO, Gompertz OF, Giesbrecht AM, et al. In vitro antifungal activity of essential oils obtained from official plants against dermatophytes. Mycoses 1993;36 (9-10):333-336.
2. Viollon C, Chaumont J-P. Antifungal Properties of Essential Oils and Their Compounds upon of Cryptococcus neoformans. Mycopatholgia 1994;128 (3):151-153.

*This information is for educational purposes only. It is not intended to treat, diagnose, cure, or prevent disease. You should always consult with your primary care physician, naturopathic doctor, or Registered Aromatherapist before making any significant changes to your health and wellness routine.

February is American Heart Month: Make Prevention a Priority

** Note, new 2011 heart disease guidelines for women have been released since this blog posted. The new guidelines include:

• Keeping cholesterol level at 200 milligrams per deciliter (mg/dL) or less
• Keeping blood pressure at 120/80 mm Hg
• Having a fasting blood glucose under 100 mg/dL
• Recognition that diseases like lupus and rheumatoid arthritis increase heart disease risk in women

For a summary of the 2011 new heart disease guidelines for women, click here.

Heart disease is the leading cause of death in the U.S. In 2009 alone, about 785,000 Americans had a coronary attack. But--there is good news. We can reduce the chance of developing coronary heart disease by making prevention a priority. It’s time!

February is American Heart Month, a national campaign to share information about heart disease and to raise awareness. Do you know the signs? A heart attack may feel sharp and sudden, but many start slowly. The National Heart, Lung, and Blood Institute posted their “Act in Time to Heart Attack Signs” video to help you identify the warning signs.

Whether or not you or a loved one have suffered with heart disease, prevention is a year-round campaign. Download your free ACHS Wellness Guide for more heart health and how-to information!

Hawthorn Crataegus laevigata has traditionally been used to support healthy cardiovascular function. Studies show hawthorn acts on the myocardium. It increases the force of contraction and lengthens the refractory period, increasing coronary blood flow and cardiac output, and reducing oxygen consumption.[1] For more information about the active constituents and medicinal uses of hawthorn, download our hawthorn monograph HERE.

References
1. Chang Q, Zuo Z, Harrison F, Chow MS. (2002) Hawthorn. J Clin Pharmacol, 42:605-12.
2. Pittler MH, Schmidt K, Ernst E. (2003). Hawthorn extract for treating chronic heart failure: meta-analysis of randomized trials. Am J Med, 114:665-74.
3. Schwinger RH, Pietsch M, Frank K, Brixius K. (2000). Crataegus special extract WS 1442 increases force of contraction in human myocardium cAMPindependently. J Cardiovasc Pharmacol, 35:700-7.

This information is for educational purposes only. It is not intended to treat, diagnose, cure, or prevent disease. You should always consult with your primary care physician, naturopathic doctor, or Registered Herbalist before making any significant changes to your health and wellness routine.

World Health Organization Developing Traditional Medicine Classification

The World Health Organization (WHO) recently announced a project to classify traditional medicine. Having a reference of terminologies and classifications for diagnosis and interventions will "assist in creating an evidence base for traditional medicine"[1] and an international "platform" for "the harmonization of data for clinical, epidemiological and statistical use."

The project will begin with the traditional medicine practices and customs of China, Japan, and the Republic of Korea that have spread worldwide and will utilize an interactive online platform. Traditional medicine practitioners will use the platform to document the terminology and the concepts they use.

The International Classification of Traditional Medicine (ICTM) "further illustrates WHO’s dedication to aiding traditional medicine’s globalization and integration into worldwide healthcare."[2] WHO's expected outcomes from the ICTM project include objective data on the benefits of traditional data, safety and use, and spending and trends; the ability to study the use of traditional medicine with disease prevention and treatment; and a universal classification system which would allow countries worldwide to base their research on the same data.

References
[1] WHO to define information standards for traditional medicine. Accessed 1/13/11 at http://www.who.int/mediacentre/news/notes/2010/trad_medicine_20101207/en/
[2] Stafford, L. (2011). WHO Developing New Traditional Medicine Classification. HerbalEGram 8(1). Web. Accessed 1/13/11 at http://cms.herbalgram.org/heg/volume8/01January/WHOClassifiesTM.html?t=1294841964

How to Use a Stress Journal and 5 Tips for Stress Management

We all know that stress can be a negative influence. But sometimes it can feel like there is nothing we can do about our stress level. Not true! There will always be more to do, more decisions to make, and more situations to mediate, but---how we manage our stress is something we can control.

The trick is to be proactive. To be proactive we have to take charge of what we can control (our environment, our attitude, our thoughts, our choices) and stop worrying about what is out of our control. In other words, balance. The long-term goal is to create balance in our life (balance between work, home, and relaxation) so that when stressful situations arise, we are better equipped to mediate and neutralize them.

To create balance, we must first know what causes us stress. Simple, we know. Yet, many people know what it feels like when they are already stressed out but cannot identify how they got stressed out, the actual trigger. One tool you can use to identify what causes you to stress out and why is a stress journal.

Like a food journal, a stress journal helps you to look at your habits and your choices. It does not need to be fancy. A simple notebook will work. Every time you feel stressed, write it down in your journal. Include the date, what you feel caused the stress, how you felt, how you responded, and whether or not you felt better.

Then at the end of every week or month (whatever time period you set for yourself), review your journal. Over time patterns will emerge: patterns in your stress triggers and in your response. If how you are dealing with stress no longer works for you, it is time to try some healthier strategies. Document these in your stress journal, too, and take note of when you start to feel better.

Here are 5 tips for stress management:

1. Simplify your to-do list.
2. Express your feelings as they arise.
3. Adjust your expectations and focus on the positive.
4. Let go of what you cannot control.
5. Relax—take an aromatherapy bath, enjoy a fresh mug of herbal tea, go for a walk, laugh.

For more health and wellness tips, download the ACHS Wellness Guide HERE.

For current studies on the use of complementary alternative medicine (such as herbs) with stress, visit the National Center for Complementary and Alternative Medicine website HERE.

7 Food Storage Tips to Help Retain Nutrients

Fresh fruits and veggies are packed with phytonutrients (organic components of plants thought to promote human health) and vitamins. But fruits and veggies can quickly lose these valuable nutrients if they are not stored properly. It's the perfect time to take stock of your fruit and veggie larder.

Did you know that in some instances, frozen veggies may actually have more vitamins than fresh veggies that have been sitting on a store shelf for a week or more. How long have your perishables been sitting? Next time you head out for groceries, consider your local farmer's market first. Fruits and veggies at the farmer's market are often harvested and sold the same day.

Here are 7 food storage tips to help retain nutrients in your fruits and veggies:

1. Keep veggies covered and chilled.
2. Don’t soak your veggies.
3. Don’t keep food hot for too long, as vitamin levels will start to fall within a few minutes.
4. Store your fruits and veggies at the bottom of the refrigerator or in a cool, dark cupboard.
5. Store bananas away from other fruits, which will help keep them from ripening too fast.
6. Don't sore bananas in the refrigerator.
7. Refrigerate prepared juices and store them for no more than 2 or 3 days.
   

Do you have food storage tips to share? We'd love to hear from you. Post your best tips as a comment and on the ACHSedu wall here http://www.facebook.com/ACHSedu.

ACHS Photo of the Week: Check Out the Honey Bees, Nature's Farmers

Photo of the Week submission "winner" Letisha Smiths says about her photo "Not sure what this plant is. Found on the side of a dried river bed and the honey bees were all over it. Nature's little farmers!"

Our fans are posting guesses on ACHS Facebook. What's your guess? Visit http://www.facebook.com/ACHSedu to comment and see previous Photo of the Week submission winners.

To see your botanical photo on ACHS Facebook and blogs, email your photo to communications@achs.edu with a short descriptive caption. (Of course, you must own distribution rights for the image and be OK with having it posted to ACHS social media.)

Ben & Jerry's Has Opted to Remove "All Natural" Label

A short news article announced that Ben & Jerry's has opted to remove the "All Natural" label from their products.

Though the company, which has more than a 30 year history, does use hormone-free milk and cage free eggs, and has reportedly committed to using only fair trade products by 2013, a spokesman for the company "told Shots, the company pulled the labels to avoid engaging in a debate over what's natural and what's not."

The FDA does not expressly define what 'natural' does and does not mean. Rather, they say on their website Q & A that "it is difficult to define a food product that is 'natural' because the food has probably been processed and is no longer the product of the earth. That said, FDA has not developed a definition for use of the term natural or its derivatives. However, the agency has not objected to the use of the term if the food does not contain added color, artificial flavors, or synthetic substances."

The Center for the Science in the Public Interest, however, who contacted Ben & Jerry's and requested the label "All Natural" be removed, noted in their press release that there are "plenty of ingredients that really are 'natural' are still bad for your health, such as the artery-clogging cream that is the main ingredient in Ben & Jerry's ice cream."

So the question seems to be, how are we defining 'natural'? When it comes to our food, does the label 'natural' reflect origin or a relative lack of potential "bad for your health" properties?

> Read the full-length NPR article "Ben & Jerry's Takes 'All Natural' Claims Off Ice Cream Labels" here.

> Here is a link to the FDA Q & A website "What is the meaning of 'natural' on the label of food?".