How to Pick Olive Oils with the Most Phenols

Extra Virgin Olive Oil has the highest levels of phenols.

There's no denying the health benefits of including olive oil in your diet. The Mediterranean diet with its generous use of olive oil is  often touted as one of the healthiest of diets. Health reports gushed with its many health benefits--lowers cholesterol and blood pressure, fights cardiovascular disease and Alzheimer's disease and weight gain and reduces various forms of cancer.. According to Northwestern’s Medill report, these health benefits are due to the presence of phenols in olive oil. The phenols found in olive oil are phytochemicals that have anti-inflammatory, antioxidant and anticoagulant properties. Not all olive oil has the same levels of phenols and here are some criteria to help choose olive oil phenols.

Highest Levels of Phenols

There are many grades of olive oil—extra virgin, virgin or refined. Extra virgin olive oil is made by pressing (technical term, milling) the olives to extract oil without heat or chemicals. As such, the highest levels of phenols are found in extra virgin oil, since no heat or chemicals are used to destroy nutrients found in the olives. On the other hand, virgin, pure or refined olive oil may use chemicals or heat to process olive oil, thereby lowering its phenols content.

Factors Affecting Phenols Content

Even among extra virgin olive oil, the levels of phenols can vary according to the climate conditions, the type of olive tree and when the fruits are harvested. For instance, fruits picked while they are green and at their peak of growth will yield higher levels of phenols.  You may want to check for place of manufacture, type of olives used in the label. Lab tests can reveal its level of phenols but you can also use your taste buds to help you. Olive oil with a pungent and robust taste usually has higher phenols than those with medium, mild or fruity taste.

Freshness

Some foods like wine and cheese get better with age. Not olive oil—its phenols levels are highest when it is fresh. Why? Age can destroy nutrient value and cause it to go rancid. When buying a bottle of olive oil, choose a dark bottle as light destroys nutrients. Look for one that is not sitting in front or on top of shelf, expose to store lighting.  It is important to check for expiration date. Look for “best before” label and use it within the date specified. Olive oil has a lifespan of about a year to 18 months of harvesting. 

Quality Olive Oils

Premium olive oils may have even higher concentration of phenols. These olive oils usually have some form of certification or seal from a government agency or an independent certifying body. Examples include the North American Olive Oil Association or the California Olive Oil Council. They tend to be more expensive as the cultivation and production process require more care to ensure better flavor and higher source of phenols. 

Check out more benefits of Olive oil:

Make Your Own Sunscreen

The sun is out and you're happy to feel the warm and heat on your back. You enjoy basking in the sun or just sitting by the pool. Although some degree of sun exposure is healthy--they help the body produce vitamin D, too much sun exposure can be hazardous to health. Health experts warn that UV (ultraviolet) radiation from the sun can infliit cellular damage to your skin, eyes and even suppress your immune system. To be specific, UV rays can cause wrinkles, premature skin aging,age spots, skin cancer and eye problems such as cataracts, pigmentation and macular degeneration.

Concerned? We should be. UV rays are not visible to the eye and their harmful effects are often overlooked. However, don't let that fool you. Take steps to minimize the damaging effects of UV radiation.--protect, protect and protect!

• Protect your skin by slathering on sunscreen. Wear protective clothing and gear (such as hats, shades) when in the sun for long periods of time and always look for shades during the time when UV rays are the strongest (10AM to 4PM). 
• Protect your eyes with sunglasses, preferably with ones with close to 100% protection against UV rays.
• Protect your skin by eating lots of fruits and vegetables rich in vitamin B, C and E--they help to counteract against UV radiation.

The sunscreen you buy from the local pharmacy or grocery store may have a wide UV spectrum protection. But are you concerned about the number of chemicals used to do the task? Are you allergic to the chemicals? Or do you simply prefer a greener more natural way to protect your skin, after all, your skin is drinking it some of the stuff.

If you're concerned, just as I'm--you need despair no more. I was surfing the net for natural ways to make your own sunscreen when I stumble upon Sophie Uliano of the Gorgeously Green fame. She makes one fine looking natural sunscreen and it seems so easy, I thought I share it here:

You can use the basic recipe shown in the video and use other oils instead. Nature has endowed us with more choices of oils that offer natural sun protection. Although the Sun Protection Factor (SPF) is not high in most of these oils, you can always kick it up a notch by adding zinc oxide or titanium dioxide, natural minearl  sun filters that don't cause photosensitivity disorders. You can buy them on line.

• Avocado oil (SPF 6 to 8): My personal favorite and I use it under foundation.
• Red Raspberry Seed Oil (SPF 28 to 50)
• Cannabis Oil (SPF 6)
•  Macadamia Oil (SPF 6)
•  Jojoba oil (SPF 6)
• Hemp Seed oil (SPF 6)

Luo Han Guo

Call it monk's fruit or longevity fruit, Luo Han Guo didn't get the names from nothing. It is said that monks first discovered how beneficial  the fruit can be--hence the first name. Luo Han Guos are plentiful in the mountains of Guilin in Southern China, where the trees thrive in the misty cool of the mountains. Residents around these mountains are reported to live rather long lives, hence the second name--the longevity fruit. In recent years, Luo Han Guo has been recognized for another contribution--it is fast becoming a popular natural sweetener.The Food and Drug Administration has approved its use as a food ingredient, sweetener and flavor modifier.

Luo Han Guo--crack it open and you'll find lots of seeds and brown pulp. Courtesy of flickr.com

For centuries, the Chinese have valued Luo Han Guo for its medicinal value. The dried fruit is often used to make sweet deserts and herbal brew to treat sore throat, coughs,  internal heat, constipation and gastrointestinal problem.  In recent years, the natural sweetness is used to make natural sweetener --one that doesn't cause sugar spike or questionable side effects (like some artificial sweeteners do). This is good news for people suffering from diabetes and are consciously trying to reduce sugar intake. Sugar has been identified as a major contributing factor to weight gain.

What makes this fruit a good candidate for a natural sweetener? It is the presence of mogrosides, a group of terpene glycosides, which is 300 times sweetener than sugar that sets this fruit apart. In addition to its sweetness, Luo Han Guo is also high in vitamin C, protein and 18 amino acids. There is more --Luo Han Guo is also rich in antioxidants and exerts anti-inflammatory properties. In recent years, Luo Han Guo extract has been used to blend with other herbal teas to boost immune system and reduce risks of cancer. It is important to note that these health claims are inconclusive, though users have reported favorable results.


If you're looking for the fruit, the fresh fruit is seldom used due to its short shelf life and its rather unpleasant flavor. However, when dried, the fruit has a nutty flavor, more akin to a caramel toffee-like flavor. You can find these dried fruits in Chinese health stores. Crack them open and boil them in water for a sweet tea brew.

Here's how you can make Luo Han Guo Herbal Tea:

http://www.noobcook.com/luo-han-guo-herbal-tea/

Fight Cellulite the Natural Way.

Are those cellulite staring at you again? They tease you and taunt you to no end. They crunch up under your skin, forming milky ways up and down your thighs, your butt and even across your abdomen. Milky way may look magical, even spell-bounding up in the sky, splashed across the midnight canvas, but what are they doing on your skin?

What are they, anyway? They are deposits of fat that pushes up between the skin's dermal cells. But fret no, you can tame them, suggests UCLA professor, Howard Murad, M.D. with food. Yes, food!

Here are three favorites you can add to your grocery list:

Cayenne

Fresh cayenne pepper, chili pepper, chili powder or chili flakes. Spice your food with these "spicy" ladies. They are spicy because they contain a chemical, called capsaicin that can boost circulation and metabolism. They are notorious fat busters to boot. So blast the lumpy dimples with a dash of spice.

Oranges

They make delicious orange julius. Or you can simply cut them into wedges and munch on them. What's the deal? They contain lecithin, which can help to strengthen skin cells,preventing the fat cells from making their appearance at the skin level.

Nuts

Go nutty and your skin will be thankful. Nuts are rich sources of omega-3 fatty acids which promote skin's elasticity. The more elastic your skin is, the smoother it gets. So, trade in your chips for some wholesome nuts...walnuts, Brazil nuts, almonds...mix and match and enjoy!

Sulfur Soap

Sulfur soaps? If you’re wondering what they are and what they are used for, here are some quick facts about sulfur soap.

What is Sulfur?

Sulfur is a yellow nonmetallic mineral found in nature. If you’re ever smelled rotten eggs, that’s the smell. It is the stuff found in gunpowder, in the manufacture of rubber products, such as tires, insecticides and pharmaceuticals. If you ever light a match, it’s the sulfur that produces the flame.

Sulfur Soaps
Sulfur is also used in the making of antiseptic, antibacterial soap to treat many skin conditions. It usually constituted about 10 percent of the soap. The rest of the soap is made of fragrance and neutral soap base. Certain agents may be added to the sulfur soaps to target certain skin conditions.

Benefits
According to PubMed, sulfur has been utilized to treat various skin conditions for centuries. These include:

• Fungal infections
• Scabies
• Psoriasis
• Eczema
• Acne
• Seborrhoeic eczema
• Cutaneous disorders

How Does Sulfur Soap Works
Sulfur soap works as a topical salicylate. When it is applied to the affected area, it will cause the skin to swell and soften, making it easy to slouch or peel away the affected skin. In addition, sulfur has an active ingredient, kertolytic, that has antibacterial action.

Clears Acne
According to Mayo clinic sulfur soap may be used to treat acne. Such acne sulfur soaps usually have other active ingredients such salicylic acid, benzoyl peroxide or resorcinol. They work together to remove dead skin cells that are clogging the pores and by removing excess oil.

Treats Seborrheic Dermatitis
If you have red, scaly, itchy skin on the scalp and stubborn dandruff, you may have Seborrheic dermatitis. It can also affect face, upper chest, back and any oily areas of the body and is caused by a fungus. It is commonly referred to as cradle cap in infants. Although it is generally harmless, it can be annoying, embarrassing and uncomfortable. Using sulfur soap can reduce the amount of fungus since sulfur soap is antifungal.

Precaution to Take When Using Sulfur Soap
Before using sulfur soap, make sure you’re not allergic to any of the ingredients found in the soap. Always consult your doctor if you’re not sure. Sulfur soap can be drying, so be sure to use a moisturizer in conjunction with sulfur soap use. There are also milder sulfur soaps with 3 percent sulfur content.

Meditteranean Diet: Promote Brain Health

So much has been said about the Mediterranean diet. Its health claims include fighting heart diseases to preventing cancer to fighting weight gain. A 2007 study done in the United States found that people who consumed a Mediterranean diet lowered their risk of death from both heart disease and cancer.

Now, a study supported by the National Institutes of Health, found that Mediterranean diet may improve brain health. How so? They found that people who enjoy a Mediterranean diet were less likely to develop brain infarcts, small areas of dead tissues linked to thinking and memory. In this particular study, three groups of people were divided according to how closely they followed the Mediterranean diet. MRI brain scans were taken six years later to determine their brain health. They found that those who were closely following the Mediterranean diet were 36 percent less likely to have areas of brain damage than those who were least following the diet.

The study author, Nikolaos Scarmeas, MD, MSc of Columbia University Medical Center in New York makes this correlation, “The relationship between this type of brain damage and the Mediterranean diet was comparable with that of high blood pressure.” In other words, not eating a Mediterranean diet puts your brain at the same risk as having high blood pressure.
So, should you go Mediterranean? It certainly wouldn’t hurt.
The Mediterranean diet is easy on the palette—well-rounded, well-balanced meals that can potentially do wonders for your heart, brain and even skin. Here‘s to good health:

• Eat plenty of fruits and vegetables.
Residents of Greece are known to enjoy nine servings of antioxidant-rich fruits and vegetables. Why should we settle for 5 servings?

• Whole grain goodness.
Instead of skipping carbs, the Mediterranean diet embraces them—but not just any carbs—whole grain carbs that not help to lower bad (LDL) cholesterol but recent studies have also showed that whole grains are good at staving off hunger (thereby promoting weight control).

• Drizzle the oil.
Olive oil, canola oil, sesame oil, grapeseed oil—these are healthy monounsaturated oils that promote heart health. Drizzle them on your salads, and dip your bread in them instead of using butter/margarine.

• Nuts
Tasty nutty treats that help to fight bad cholesterol. Because they are incredibly rich in fats (albeit the good kind), eat only a handful each day.

• Eat More Fish
Eating fish once or twice a week, in place of meat can help cut back on the intake of saturated fats that are so inherently present in red meats. Cold-water fish also boasts high levels of omega-3 fatty acids that can help lower triglycerides and improve health of blood vessels.

• Herbs and Spices
Instead of salt and butter to bring out the flavor of foods, herbs and spices are used generously to flavor foods.

• Red Wine
Red wine is celebrated in the Mediterranean diet. When consumed in moderation (no more than 5 ounces for women and 10 ounces for men), antioxidant-rich red wine has an aspirin-like effect, reducing the blood’s ability to clot.

What’s for dinner tonight? Some broiled salmon, a slice of whole-grain rosemary artisan baked bread, a side of greens seasoned with olive oil and spices, some slices of fresh fruit and a glass of red wine—doesn’t sound too shabby and a great way to stay healthy and alert.

Moderation: Key to Better Health

Are you constantly worried about your health? Do you beat yourself up because you couldn’t squeeze in the half an hour of workout? Are you constantly checking calories profile on the backs of boxes? Do you carry a journal detailing everything you eat? Or didn’t eat? Are you paranoid just because you have just enjoyed that delectable chocolate cheesecake? Do you lose sleep over your sleeping patterns? The list can go on and on…and on.

If you’re too hung up on health and the myriad of health solutions that have been dished out by health experts, books, the media and talk-show hosts, even your own berating voice—breathe! A new book out on the market, Live a Little! Breaking the Rules Won’t Break Your Health, gives you permission to relax and take this health thing in your stride. The authors, Dr. Love, clinical professor of surgery at the David Geffen School of Medicine at the University of California, Los Angeles and co-author, Alice D. Domar, a Harvard professor and senior staff psychologist at Beth Israel Deaconess Medical Center contend that perfect health is a myth and that attaining health is easier than you think.

Good health, even optimal health is within reach. In one simple all-compassing concept?—moderation. The happy M word sums up the new liberating concept to avoid extremes. Punishing yourself into shape or letting yourself go because you feel overwhelmed by your health conditions can backfire—both extremes carry inherent health problems. Dr. Love pointed out that people who are obese or underweight have higher mortality rates. She says, “The goal is to be healthy and have as good of a quality of life as you can have. It’s not to be thin.”

What does this advice translate to in practical terms? It’s alright to slip sometimes in your quest for good health, just as long as you don’t slide down the slippery slopes of letting yourself go. If that sounds too nebulous --let’s explore some practical ways.

Don’t be afraid to eat the full-cream ice-cream and the dark chocolate shavings on top. Instead of a full meal later, try some vegetable soup beefed up with whole grains like barley or red beans. It satisfies your need for food without a whole lot of calories. If you need some protein, opt for low-fat lean meat like fish or chicken. So, what’s the bottom line?—balance your food choices—offset your high-calorie foods with low-calorie foods. Foods like vegetables, whole grain, and fruits can fill you up without hefty calories count.

What about exercise? Exercising for long periods of time or pushing your body to accomplish great physical acts may produce a healthy body but what if you can’t put in the time or the effort? Again the above health experts say—relax and go for the middle ground. . If you miss your morning workout—don’t sweat it-- make up for it by parking your car a distance from where you are going and let your legs do the work. Many people equate exercise with equipment or gadget or even a building. Truth is, exercise can be done anywhere, anytime. Example: If you’re waiting for the water to heat up before a shower, do a few squats or jog in place. If you’re stuck in traffic—do some tummy crunches. These may be little attempts but they do add up.

Practice moderation and you will find that you’re happier. Good health is not a magic number or a perceived state of ideal. Good health is general well-being and it is more attainable through realistic goals and moderate measures. Not constantly stressing over your health conditions can produce another health benefit—less stress hormones and in the long run, more health dividends.