Health Tips

 

Index of topics contained on this page:

• Using a Netti Pot (Nasal Irrigation)
• Aromatherapy recipe (citrus spice blend)
• General Rules for Shopping

 

 

Using a Neti Pot (Nasal Irrigation)

Mix together :

1 qt warm water

1 t sea salt

1/2 t baking soda

squirt of glycerin

4 drops essential oil

Which oil?

Guardian - for immune challenges (colds, viruses)

Breathe Free - for congestion

Deep Relief - raw sinuses (blood-tinged kleenexes)

Tea Tree Oil - sinus infection

Use only one blend at a time, but feel free to vary use of which oil with subsequent irrigations.

 

Aromatherapy (for diffusers or natural candle in a jar)

Citrus Spice Essential Oil Blend:

4 drops Cinnamon Leaf (3898-6)

2 drops Clove Bud BIO (3903-1)

6 drops Red Mandarin (3897-4)

9 drops Lemon BIO (3908-2)

 

General Rules for Shopping

Watch sodium levels: stay as low as possible, any processed food has extra sodium

Always read labels – for best product at best price

Watch for Gimmicks:

100% Whole Wheat, ALL Natural, Low Fat, Low Carb, Sugar Free

No Enriched Flour

No Sweetner

No Corn Syrup

No Hydrogenated Oils

Good Health???

In a pill, in a shake, in a bar form, in a gum ball –

All are very high in sugar

Spaghetti Sauce:

• Ideal: below 200 milligrams of sodium
• Acceptable: below 300 milligrams of sodium

Salsa: 

• Doesn’t need to be Organic – sodium below 80-90 milligrams
• Sugar: 1-2 grams

Cereals:

• Sugar below 9 grams- Potassium higher than sodium 120-90
• Total Whole Grain is not always good
• Look for other bad ingredients

Soup:

• Ideal: No Salt Added
• Best: Make your own

Oatmeal: Not instant

• Ideal: Steel cut
• Best:  Old fashioned  
• Uncle Sam
• Alpen
• Weetabix
• Cereals with double use, eating and baking or toppings for desserts

Cheeses:

• Best choice: goat and sheep milk
• Generally the harder the cheese, the better
• 2nd choice: raw cow’s milk
• Choices:
• Swiss – Emmentale
• Rosemary Romano from Spain
• Camp De Mantalban from Spain
• Kasseri
• Aged Graviera of Crete
• Mt. Vikos
• There are excellent soft cheeses also, be careful and read ingredients.

Cottage Cheese:

• Friendship 50 mg. sodium

Yogurt:

• Best to make you own with raw goat's or cow's milk
• Dannon or Brown Cow plain (add own fruit, nuts, vanilla, etc)
• Fruity flavored high in sodium and sugar

Corn Starch:

• Watch sugar levels

Crackers:

• Best Choice: 100% whole wheat, low sodium
•                        Brown rice
• Best:    Ryvita – Dark Rye; Wasa - Sesame - Hearty Rye; Kauli – Crispy thin
• Ok: Carrs – Whole Wheat; Triscuit – Low Sodium, Deli Rye; Ry–Krisp – Fat Free; New York Flat Breads Minis – Honey Cinnamon

Nut Butters:

• Best: All Natural Almond or Cashew

Mayonaise:

• Vegenaise w/ Grape Seed Oil – best flavor (great for heart)
• Nayonaise – soy-based

Mustard:

• any variety

Chocolate:

• Best: 70% - 85% Bittersweet Chocolate

Butter: Raw

Milk:

• Best: Soy, Rice or almond
• Goat's milk

Breads:

• Best: Ezekiel Bread, 100% Whole Wheat or Rye Freshly Baked
• Bread Aisle: Mr Pita; Wonder 100% Stoneground; Wegmans Omega 3 bread
• Watch for: Trans Fat, Corn Syrup, Enriched Flour

Tortilla Chips:

• Best: Organic Blue or Yellow Corn, Bearitos
• NOT the store brand