Things to Keep In Your Pantry

These are notes I’ve taken from the book “SuperFoods Rx: Fourteen Foods That Will Change Your Life”

Beans

highest to lowest antioxidant concentrations

-Broad beans/fava beans
-pinto beans and black beans
-lentils

pg 40 (1 cup of lentils = 17 grams of protein=2 oz of extra-lean trimmed sirloin steak)
Canned beans are lower in vitamins than dried ones
recommended intake- 1/2 cup of beans

Blueberries
Get their super powers from anthocyanins which are concentrated i the skin.
The darker the berry, the higher the anthocyanin content.
Recommended intake: 2 cups daily

because of their smaller size, wild blueberries have more antioxidants ounce per ounce (more skin)

Broccoli
1/2 to 1 cup daily
Has a good source of iron.  The raw vegetable has more Vitamin C but cooking makes carotenoids more bioavailable. Eat both raw and cooked.

Oats
5-7 servings (example 1 slice of bread is one serving)
High fiber, zinc, etc
Corn is also a grain, yellow corn has carotenoids while white corn does not.

When checking for whole grains, make sure it begins with term “whole”.
Nutrition Facts should state there should be at least 3 grams of fiber per serving, if there is less, put it back.

Oranges
(1 serving daily)
Vitamin C is rapidly excreted. Adequate daily intake is critical for optimum health. Eat pulp because and the tiny bit of orange color in the peel (it has limonene).
Concentration of vitamin C in orange pulp is twice that found in the peel  and 10 times found in juice. Eat pulp.

BEWARE: Dermatitis from unwashed peels and citrus that is not organic

Pumpkin
1/2 most days
high fiber, Vitamins C and E, alpha and beta carotenes

Wild Salmon
2-4 times a week
Vitamin D, Potassium, Protein, selenium, omega 3’s

too much omega 3’s CAN thin the blood

Soy
Tofu, soymilk, soy nuts, edamame, miso

15 grams

phytoestrogens, vitamin E

if using protein powder, use some with extra soy isoflavones.

Spinach

1 cup steamed or 2 cups raw

Glutathione, plant derived omega 3’s
Vitamins C,E, B
Minerals
beta-carotene

Tea 
1 or more cups daily
flavonoids
tea bags are same as loose tea
add lemon /lime for polyphenol boost

flavonoids degrade with time, so freshly made is best

Tomatoes
One serving per day or multiple per week

Lycopene
Vit C and B
Fiber

Phytoene and phytofluene

lycopene is also found in watermelon, strawberry guava, red fleshed papaya, and persimmons

Turkey
3-4 servings per week
Iron
Niacin
Vitamin B
zinc, iron

walnuts
1 oz, 5x a week
Vitamin E
polyphenols
protein
B6 vitamin
arginine= essential amino acid
top nuts
almonds and pistachios
top seeds
sunflowers and pumpkin

Peanuts -48 peants provides 15% of daily E requirement

Almonds-7.6 grams of protein in .25 cup

Handful of walnuts> glass of apple juice/glass of red wine

14 halves of walnuts ( 1 serving) had more polyphenol than 2.2 servings of red wine.

avoid nuts with added oil

Yogurt
2 cups daily

Probiotics
look for-Low fat or non fat
no artificial colors
very fresh ( check exp date)
see if whey protein is listed)
Rich in live active cultures ( the more the better)

increase SPF in your skin by eating
lutein, beta carotene, lycopene, vitamins C and E, glutathione, omega 3’s , coenzyme Q10

Possible Herbs for Toothache Relief

Quotes  Herbs of Choice by Varro E. Tyler, PhD
For Toothache Pain Relief

-Clove Oil: “Although clove oil is sufficiently irritating to preclude general or internal usage, it has long been employed as a local analgesic or obtundent for the relief of toothache.[In practice] a pledget of cotton is dipped in the undiluted oil and applied to the surface of the aching tooth or surrounding tissue, or if possible, inserted directly into the cavity where it will alleviate the pain for several hours.” (pg 129-130)

-Prickly Ash Bark: “[It is] used for toothache today in t he same manner as it was employed long ago by the American Indians. A small amount of the bark is chewed, and the moist mass is packed around the painful tooth as an emergency method of relieving pain. Adverse effects have not reported from short term use.” (pg 130)

 

Essential Oils Safety

Skin Applications

“Certain oils can be applied to the skin, though it is very important to use caution when doing so. 100% essential oils are highly concentrated and need to be diluted for safe, topical use. Almond and Jojoba are two of the most popular carrier oils and are ideal for diluting. For more information on topical applications, we suggest consulting an aromatherapist or a credible aromatherapy book such as the one listed below.”

Aromatherapy for Everyone by PJ Pierson and Mary Shipley.

Source

“People with liver or kidney disease should only use essential oils under the guidance of a qualified practitioner. Once absorbed in the bloodstream, essential oils are eventually cleared from your body by the liver and kidneys–using essential oils excessively may injure these organs.

Consult a qualified practitioner if you are using any medication, because essential oils may interact with certain medications. For example, relaxing essential oils such as chamomile, lavender, and melissa (lemon balm) may heighten the effect of sleeping pills or sedatives.”

Source

 Reasons research on essential oils may be difficult to find at times-

“Essential Oils Are Not Standardized: The chemistry of essential oils is influenced by the local geography and weather conditions, as well as the season and time of day when the plants are harvested, how they are processed, and how they are packaged and stored. Each plant is unique in its chemistry so essential oils are never exactly the same-this is different from pharmaceutical drugs that are synthetically reproduced to be identical every time.

It Is Difficult to Conduct Blinded Studies with Aromatic Substances: Typical research studies involve testing two groups-one group gets an experimental substance and another group gets a placebo substance (this group is referred to as the “control” group). When using aromatic substances, it is very difficult to conduct a blinded study. Some researchers have used masks or other barriers to blind participants. Other researchers have used alternate scents assumed to have no therapeutic properties as controls. These approaches are problematic, however, because people associate smells with past experiences. Thus, it is difficult to account for individual variation in how essential oils affect people.
It Is Difficult to Get Approval and Funding for Research on Essential Oils: Essential oils have been used on humans for thousands of years. As a result, they don’t fit into the conventional clinical science approach of testing a substance in the lab first, then on animals, and then on humans. As a result, if a researcher proposes to test an essential oil with humans first, they may be turned down. This is because research review boards tend to approve research studies that follow the more usual scientific research path.”
Source

“Fragrance oils and essential oils are NOT the same thing. As a rule of thumb, if you see the word “fragrance” or “fragrance oil” or even “perfume” on anything, you can assume this is synthetic and NOT natural. (Even if it says natural fragrance.)

Essential oils are wholly natural and cannot be patented; which means that you’ll never see an essential oil in a pharmaceutical drug. As such, you can expect that the vast majority of mainstream healthcare practitioners will never recommend essential oils as therapeutic alternatives to drugs. More importantly, because essential oils cannot be patented, drug companies will not waste money studying them. This limits our scientific knowledge of essential oils GREATLY, and the majority of what we know about them are things that have been passed down through thousands of years of personal use and experimentation. (repeated information, I’m aware)

Never use an undiluted essential oil on a baby or child. Children have much thinner, more delicate skin than adults have, and tend to be very sensitive to the potency of essential oils. In fact, even if you do use essential oil in a recipe for children, only use half of the essential oil recommended in the recipe. That’s all they’ll need, anyway. (Here is a list of 19 essential oils that are safe for babies and children.)

Most essential oils should never be used undiluted on the skin. Instead, they should be combined with “real” oils (called carrier oils), waxes, butters, alcohols, or other diluting measures. Because they’re so concentrated, if you don’t dilute, you may end up with an unfortunate reaction (and unhappy skin).

There are a few essential oils that are generally recognized as safe to use undiluted. Of course, there has to be a few exceptions to the rule. Again, in Organic Body Care Recipes, the author points out that the only essential oils that are widely acknowledged as safe to use undiluted (sparingly) are: lavender, German chamomile, tea tree, sandalwood, and rose geranium.

Avoid the following essential oils while pregnant or nursing (and skip EOs completely in your first trimester): Aniseed, cedarwood, chamomile, cinnamon, clary sage, clove, ginger, jasmine, lemon, nutmeg, rosemary, sage (this is only a partial list of some of the more common essential oils – view the full one here).

To test if you’re sensitive to an essential oil (which is probably best to do before using it in a skincare preparation): Combine one drop of essential oil with 1/2 tsp carrier oil (like olive, jojoba, or sweet almond). Rub this on the inside, upper portion of your arm and wait a few hours. If no redness or itching develops, you’re most likely not sensitive to that essential oil.

”
Source

The information has been collected from various blogs and articles so please click on the source links to give them the credit they deserve! Thank you for reading and be safe!