Your Go-To Guide for Essential Oils

June 8, 2018
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in Blog
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Essential oils have been used in folk medicine   throughout history, dating back to the use by ancient civilizations BCE. Oils  have recently been gaining popularity as a natural, safe and cost-effective therapy. The use of essential oils can be another technique to add to your wellness lifestyle.  

What are essential oils?

Essential oils (EOs) are not FDA approved. Unlike drugs, they are not intended to cure, diagnose, prevent, or treat diseases. However, they are great when used in a complementary manner, as long as you are mindful of any drug interactions.  When in doubt, speak with your Primary Care Physician.

Essential oils (EOs) are very concentrated and are marketed to have ‘powerful health benefits.’ They contain various chemical components, in which, are absorbed by the body. Additionally, they can be absorbed by four routes via olfaction, through the skin (both externally and internally), and by ingestion. Also, they can be used aromatically, topically, and internally.  There is a whole study that focuses how EOs are absorbed, called pharmacokinetics.

Aromatic

Inhaling EOs is the fastest method of getting EOs into the body. Components can travel to the lungs, the brain, or both. Inhalation can be direct (to a single person) or indirect (to a room of people).

Direct Inhalation without steam

  1. Aroma sticks– add 15-20 drops EO onto the wick, place wick inside inhaler
  2. Aroma patches– apply patches to skin, preferably on collar bone
  3. Aroma packets– open packet to breath in contents
  4. Aroma ribbons– can be attached to anything, such as pillows for a comfort aroma
  5. Cotton balls– add 1-5 drops of EO to a cotton ball and inhale for 5-10 minutes

Direct Inhalation with steam

  1. Steam water– add 1-5 drops of EO to a bowl containing steaming water. Place head over bowl and place towel over your head, inhale for 10 minutes

Indirect Inhalation

  1. Room freshners– add 1-5 drops of EO to a bowl containing hot water and place in a safe place
  2. Burners– fill container suspended above with water and add 1-5 drops of EO 
  3. Fans– add 1-5 drops of EO to a pad, place inside the fan
  4. Humidifiers– fill container with water, place EOs on a tissue in the direct pathway of the exiting steam
  5. Diffusers– add 1-8 drops of EO; they deliver micron-sized essential oil droplets in the air 
  6. Nebulizers – drops of undiluted essential oils are placed inside glass attachment, most do not use heat  https://www.airlifebetter.com/top-nebulizer-essential-oil-diffusers/
  7. Spritzer Sprays– add essential oils in water inside a spritzer spray bottle, important to shake bottle for even distribution
  8. Aroma stones– they gently warm essential oils

Topical

The amount that is absorbed through the skin depends on skin permeability as well as concentration. For example, EOs that are diluted in a carrier oil (used for dilution and application) are absorbed slower than undiluted EOs. Also, EOs are absorbed faster when the skin becomes thinner and or damaged by systemic disease, dermatological problems, injury, and dehydration. Avoid applying EOs to damaged skin, as it is absorbed more readily and can have adverse effects. Moreover, less is absorbed during periods of stress because stress results in vascular shut-down. Whereas, dilated blood vessels caused by friction from stroking or massaging, can increase EO absorption, except when the body is trying to lose heat.  Always use caution if you select to apply an EO topically; some may need to be diluted, some should not be applied to certain areas, some EO’s may make your skin more sensitive, and some could even cause an adverse reaction.

What Does the Research Say?

EOs are used to treat or relieve stress, pain, dental issues, infection and/or inflammation (ex. sore throat, vaginal and urinary infections, gastrointestinal issues (ex. IBS, nausea and vomiting), insomnia, anxiety, and promote well-being. However, according to research, there is a lack of studies to support EO effectiveness. Most studies had a small sample size, which may not be reliable. There is a need for more well‐designed, large‐scale randomized controlled trials, before conclusions can be drawn and recommendations can be made for clinical use. Regardless of the insufficient amount of data regarding their effectiveness, EOs continue to be used for the healing properties all around the world.

Tips on How to Use EO’s 

Blending EOs is an art, as it requires training and experimentation. Typically, oils from the same botanical family blend well. Also, the order in which the oils are blended is key to maintain desired therapeutic and chemical properties and fragrance. The oil blend creation should be stored in dark-colored glass bottles. If you are not familiar with mixing, it is encouraged to layer the individual oils, by applying one at a time, rubbing it in, and then applying another oil a few seconds after.

If dilution is necessary, a carrier oil may be needed. Carrier oils are naturally derived from plant sources. They have a neutral smell and do not evaporate like essential oils, making them an great medium for dilution and application purposes. The purpose of carrier oils is to reduce the concentration and absorption rate of the EO, at the same time not changing any therapeutic properties. Dilution is especially important for infants and children.

Some examples of carrier oils include: V-6 mixing oil, grapeseed oil, almond oil, avocado oil, jojoba oil, olive oil, coconut oil, argan oil, arnica oil, rosehip oil, broccoli seed oil, flaxseed oil, magnesium oil, evening primrose oil, cocoa butter and shea butter.

Lastly, not all essential oils are created equal. In fact, most of them are of poor quality and are often synthetic. Thus, when purchasing essential oils make sure they are certified USDA organic, 100% pure, therapeutic grade and indigenous sourced.

Here are some brands that you could purchase, such as:

There are many other different brands.  Some are more expensive, and some are subscription based.  Select the option that best works for your budget and lifestyle.  

If you are more interested in EO’s and would like a live event held at your company, we have the solution!  B.Komplete offers Wellness Awareness Stations on Essential Oil and Stress Management, and we also have a Seminar to discuss Alternative Medicine.  Contact us at info@bkomplete.com to book our inspiring services for your company.  

In conclusion, we enjoy using Essential Oils for stress management and clarity.  Please understand the research on EO is highly limited, and EO should not be considered a medical treatment.  Speak with your health-care provider for any individual questions.

B.Educated, B.Inspired, B.Komplete

 

References:

https://books.google.com/books?hl=en&lr=&id=zODTBQAAQBAJ&oi=fnd&pg=PP1&dq=aromatherapy+essential+oils&ots=ypt-5lUyJJ&sig=U_z0esU0LeRITxvNcqBIk2nUjVU#v=onepage&q=aromatherapy%20essential%20oils&f=false

https://books.google.com/books?id=tXiLmBkxv3wC&pg=PA11&dq=essential+oils+%2B+blending&hl=en&sa=X&ved=0ahUKEwjK5_OnyJfbAhXsyFQKHa_vD8UQ6AEISDAG#v=onepage&q=essential%20oils%20%2B%20blending&f=false 

https://draxe.com/essential-oil-uses-benefits/

https://draxe.com/carrier-oils-for-essential-oils/

https://drericz.com/where-to-buy-essential-oils/

http://www.naturallivingideas.com/buying-essential-oils/

https://www.ncbi.nlm.nih.gov/pubmedhealth/c/pmh_cons/?term=essential%20oils 

https://naha.org/explore-aromatherapy/about-aromatherapy/- 

 

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What Foods to Eat in the Winter

February 4, 2018
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in Blog
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Winter means colder temperatures and less hours of daylight. With more time spent inside and little exposure to sunlight, it can become a challenge to stay happy and energized. Because of this, it is crucial to stay focused on the nutrition choices that work for you during this time of the year. Seasonal Affective Disorder (SAD), a type of depression with seasonal patterns, is very common during the cold months of winter. Changes in mood, energy, focus, appetite, and sleep are normal and expected with this kind of disorder. There are many different ways that you can stay on top of your health and prevent symptoms of SAD. Staying active, eating healthy winter foods, and managing your stress are great places to start. To stay happy, healthy, and energized incorporate these winter foods into your day:

Sweet Potatoes are a great source of Vitamin A, beta-carotene, potassium, fiber. They are also packed with antioxidants. With their sweet taste and bright orange color, adding them to your meal can be fun. Also, they work well in a lot of different recipes. Whether you choose to bake, roast, or mash them, sweet potatoes are a great food to eat to keep you full and energized! Check out more recipe ideas here.

 

Brussel Sprouts are “tiny cabbages” and have a wide variety of health benefits.  When prepared with herbs, spices and some healthy oil, they taste really yummy! Brussels are full of fiber, as well as contain high levels of cancer-fighting antioxidants that can protect your DNA from oxidative damage. Try tossing them in some olive or avocado oil and roasting until lightly browned. Add some herbs like oregano, cumin, or smoked paprika.  Toss with a pinch of salt and pepper, and enjoy! For other Brussel sprout recipe ideas, click here.

Salmon contains tryptophan which is an amino-acid that is a precursor for serotonin, a neurotransmitter that is associated with positive mood regulation. Salmon also contains large amounts of omega-3 fatty acids which have been shown in some studies to help regulate depression. The fat in salmon is heart healthy and helps to reduce harmful inflammation.  Salmon can be baked, broiled, or grilled. Add your favorite marinade or season with citrus like lemon, lime and orange, and enjoy!  Check out this link for more salmon recipe ideas.

Winter Squash is full of Vitamin A and carotenoids, which have been shown to promote healthy skin as well as benefit heart health and immunity. Also rich in fiber and potassium, winter squash is a great option for many! Try all different varieties: Acorn, butternut, kabocha, and delicate squash! To learn more about squash varities, check out Epicurious, and for some yummy winter squash recipes, click here.

 

Clementines are vitamin C and fiber-packed tiny fruits.  This sweet and tart delights are great snacks for just about anywhere, anytime. Full of calcium, magnesium, phosphorous, and potassium, clementines are easy to pack and delicious to eat, Whether you’re peeling one for your morning snack or throwing them into your salad for lunch, clementines are the perfect addition to your day!  For delicious recipe inspiration, check out Saveur

 

 

Staying happy and healthy can sometimes be a challenge. Life is crazy, and there are always things to be worrying about and stressing over. Take small steps daily to keep your mind at ease and your body strong and energized. Enjoy these winter foods for your mood and overall vitality.  Your health and well-being are important to all of us here at B.Komplete!  Contact us at info@bkomplete.com to book one of our Registered Dietitian Nutritionists to help you come up with the health and wellness strategies that work, for you.  

B.Educated, B.Inspired, B.Komplete


References:

https://greatist.com/health/seasonal-winter-produce-guide

http://www.eatright.org/resource/food/planning-and-prep/cooking-tips-and-trends/the-best-winter-foods-for-kids

 

 

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Pass the Pineapple

June 23, 2015
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in Blog
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pineapple drink

Pass the pineapple! Not only is pineapple a delicious way to get vitamin C and manganese, pineapple provides bromelain which reduces harmful inflammation.  Whether you are looking for a well-balanced smoothie, or a guilt-free cocktail, pineapple is the perfect ingredient to use.  

The B.Komplete Tropical Green Smoothie Recipe:
1/2 cup chopped pineapple
1 ripe banana
1 handful fresh spinach
1 scoop vanilla protein powder
1 tablespoon ground flaxseed
1/2 plain yogurt (I like Greek)
1/2 – 3/4 cup water (per your consistency preference)
Blend and enjoy!

Easy Pina Colada (via Joy Bauer )
1 1/2 cups frozen pineapple chunks
3/4 cup canned light coconut milk
3 – 5 ice cubes
2 tablespoons shredded coconut
1 shot of run (optional)
Blend and enjoy!

 

 

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An Inflammation-Free Cleanse

April 1, 2014
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in Blog
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You have probably heard about, or even tried, some type of body detox or “cleanse” diet. Some of these ideas and programs are not based in fact or science, and some are actually dangerous. However, there are cleanse programs that may actually benefit you. I have used the Advocare Herbal Cleanse before, and liked that it was a program based in balance with real food and beneficial supplements. This spring, my boyfriend and I agreed to do the Advocare Herbal Cleanse together. I added in a B.Komplete bonus, and actually created an “Inflammation Free Cleanse Diet.” The Advocare Cleanse advises people to eat 8 – 10 servings of fruits/vegetables, at least 8 glasses of water, whole grains, low fat, no fried foods and no sugar. These are suggestions that will certainly help some people to lose weight. However, even if you are consuming a healthy diet – you may still be consuming foods that cause inflammation in your body. I thought, if we are going to have the diligence to do a cleansing diet, we may as well do the absolute best for our bodies and reduce the inflammation that is caused by food. I created meal plans based on both the cleanse rationale and foods to help reduce inflammation. This was quite challenging and took a lot of thought and effort. And it was completely worth it. Some of the benefits we saw were; a steady level of energy throughout the day, reduced desire to eat sugar, a higher desire to drink water, improvements in our skin, and an overall happy feeling. I lost weight also. For more information about what we ate on the cleanse, please view the album on the B.Komplete Facebook page. If you are interested in learning more about reducing your dietary related inflammation and how to achieve the best results on a cleanse program, contact b.komplete@gmail.com and I would be happy to develop a program tailored to meet your individual needs.

B.inspired. B.educated. B.komplete!

breakfast

Breakfast Option on the B.Komplete & Advocare Inflammation-Free Cleanse

colorful lunch

Lunch Option on the B.Komplete & Advocare Inflammation-Free Cleanse

dinner

Dinner Option on the B.Komplete & Advocare Inflammation-Free Cleanse

snack

Snacks too!
 

 

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