Studies || Argan Oil + Hyperpigmention, Oily Skin and Cardiovascular Health

Argan oil is the new "it" oil in the hair care community.  Ladies are talking about it online.  Companies are including it on the labels of their conditioners and shampoos.  Many of us have heard about it.

Well today, putting hair care aside, let us look at argan oil in skin care and overall body care.  Here are a few findings worth mentioning:

• Argan oil may be effective against hyperpigmentation disorders (e.g., acne scarring).
• Extract from saw palmetto and sesame seeds in an argan-oil base was shown to control oily skin.
• Findings suggest that regular consumption of argan oil can lower "bad cholesterol" (i.e., LDL cholesterol).

SOURCES:
ARGAN OIL AGAINST HYPERPIGMENTATION (2013)
SEBUM CONTROL VIA SAW PALMETTO, SESAME SEEDS, AND ARGAN OIL CREAM (2007)
ARGAN OIL AND LOWERING OF LDL CHOLESTEROL (2004)

My Exercise Routine for When I am Super Busy

When it comes to exercising, the biggest obstacle I face (and many others might face) is finding the TIME.  Yes, the time.  My motivation exists ...

I want to be the healthiest that I can be.  I want to keep my heart healthy.

I want to boost my mood (my happiness).

"When we exert ourselves the brain releases endorphins -- the same neurotransmitters that give us a natural high when we fall in love." ~ Dr. Timothy J. Sharp, 100 Ways to Happiness

I want to stay youthful.

I want optimize my hair growth.  (You can read more about the "theory" in this earlier post.)

I want to tone up a little (not too much ... been there and done that).

So, yes, the motivation is there, but finding the time is difficult given a busy schedule.  However, truth be told -- and I have always believed this -- we make the time for things to which we want to give time. That being said, with the time that I am able to carve out in my day, sometimes I can fit in a 30-45-minute workout and other times, all I can really devote is 10 minutes.

Hence, my interest in the "high intensity workout" craze that has been sweeping the exercise world lately.

I've tried a few here and there, but it is this one that I LOVE, have been using for a while, and recommend (after you first consult with your doctor to get the o.k.).  The video is free (available on youtube); the instructor is very clear, motivational and easy to understand; and the pace really gets your heart rate up and your muscles working.  I highly recommend stretching before and after the routine to get those muscles loose.

My Switch from Table Salt to Less Sea Salt

Sea salt on the left.  Table salt on the right.
(In taking these photos, I realized that this table salt is not iodized.  I usually go for the iodized version.)

I grew up on Morton table salt.  Even as an adult, I still used it ... that was until last week.

An international friend was using my seasonings to cook when he asked, "Why does it take so much of this salt to season this dish?".  I jokingly replied, "Because it is fake salt".  You see, all week he had been describing American food as tasting "different", from the rice to the fruits to the chicken to almost everything.  And my reply would always be, "Because the food is fake.  That is why I buy mostly organic or 'pure'."  Fake was my short way of saying processed, genetically modified, pumped with hormones, etc.  

So, I decided to do a demonstration by purchasing pure sea salt.  I told him to try it and he said, "Yes!  This is real salt."  Then I began to question my basis for not using pure sea salt to cook.  I have tasted sea salt before and have always had the reaction of, "Man, this is salty!"  I just assumed that sea salt had way more sodium than table salt.  Additionally, my table salt usually comes iodized. (Iodine is a necessary nutrient.)

So here I was, for the first time, comparing the ingredients lists on the back of Morton table salt and this new sea salt, and what do you know?  They have the same percent daily value (25%) of sodium per serving!  What does this mean?  I can use less sea salt (and thus, less sodium) to season my dishes than I can table salt and still achieve the same flavorful result.  (Plus, I was able to purchase iodized sea salt.)  Me being the health conscious person that I am instantly felt dumb for having made this discovery so late.  Lol.

Sea salt nutrition facts (LEFT).  Table salt nutrition facts (RIGHT).
(In taking these photos, I realized that this table salt is not iodized.  I usually go for the iodized version.) 

Anyway, I did some reading after the purchase and noticed that many people usually think they can go uber generous with using sea salt.  No, please don't do that.  Keep in mind that 1/4 tsp of sea salt AND 1/4 tsp of table salt have the same amount of sodium.  Don't go from using 1/4 tsp of table salt to more than 1/4 tsp of sea salt.  I am officially a sea salt convert because I can use less sea salt to achieve the same flavor, but other people's tastebuds may taste the opposite!  (Check out the article below for details.)

MORE READS
AMERICAN HEART ASSOCIATION - SEA SALT VS. TABLE SALT

Healthy Eating || Bananas and Lowering Blood Pressure

Lately my blood pressure has been lower than usual, which isn't a bad thing at all in this case.  The systolic pressure normally ranges between 101 and 110 while the diastolic pressure between 65 and 80.  However, my two most recent tests were 91/60 and 93/57. I don't recall my blood pressure ever being this low ... at least not in recent years.

So, I thought to myself, "What have I been doing differently?"  And then it occurred to me, "Well, I've been eating a lot of bananas [in smoothies].  Could that be it?"  Then I went to the internet, did some digging, and learned that there are dozens of references to the high potassium in bananas helping to lower blood pressure.  Here are a couple of abstracts worth reading:

ROLE OF POTASSIUM IN REGULATING BLOOD PRESSURE
EFFECT OF BANANA ON COLD-STRESS INDUCED HYPERTENSION

MORE READS:
BLOOD PRESSURE CHART AND TIPS

DISCLAIMER: Please speak with your doctor before changing your diet.

Beet Juice, Beet Smoothie: Blood Pressure & Stamina

Don't sleep on beet juice. Studies performed over the past several years suggest that drinking beetroot juice may lower blood pressure and thus have implications for the treatment of cardiovascular disease.  What is the underlying cause of this lowering of blood pressure?  It is the nitrate content of beetroot.  Additionally, other studies suggest that this juice boosts stamina, which can prolong exercising.

So how does one incorporate this vegetable into one's diet?  Well below is a recipe for a delicious, beet smoothie.  As always, please consult with your doctor before adjusting your diet or lifestyle.

{Source}

BEET SMOOTHIE -

Ingredients:
1/2 cup freshly squeezed orange juice
1 cup mixed frozen berries or blueberries
2 tablespoons granola
1/3 cup diced beet, raw (50 grams)
1/4 cup plain low-fat yogurt or low-fat coconut milk
1 teaspoon honey or agave syrup
2 or 3 ice cubes
sliced orange for garnish (optional)

Instructions:
Place all of the ingredients in a blender and blend for 1 full minute. Pour into a glass, garnish with an orange slice and enjoy.

Yield: 1 generous serving.
{Recipe Source}

SOURCES:
STUDY: NITRATE IN BEETROOT & BLOOD PRESSURE
STUDY: BEETROOT & BLOOD PRESSURE
STUDY: BEETROOT & STAMINA
STUDY: STAMINA CONTINUED

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Citrus Fruits and Stroke

Sixteen years ago, my mother collapsed onto the hallway carpet of our apartment.  My sisters and I thought she had fainted, not realizing that she had just suffered a stroke.  Fortunately, she survived and recovered after months of hospitalization and therapy.  The catalyst of her stroke was high blood pressure.

A recently published study states that "citrus fruit consumption may be associated with a reduction in the risk of ischemic stroke."  It is the flavonoid, a substance found in citrus fruits, that is of interest in this association.  Further research is needed to confirm this connection, but in the mean time, you can read more about the current study in the links below.  Please consult with your doctor before making any changes to your diet; certain foods (e.g., grapefruit) can react with stroke medications. 

SOURCES
STUDY ABSTRACT
WEBMD ARTICLE
ISCHEMIC STROKE VS. HEMORRHAGIC STROKE

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