Bromelain for Sinusitis Support and Possible Treatment for Injuries and Surgeries

Bromelain is not actually a single substance, but rather a collection of protein-digesting enzymes (also called proteolytic enzymes) found in pineapple juice and in the stem of pineapple plants. It is primarily produced in Japan, Hawaii, and Taiwan, and much of the original research was performed in the first two of those locations. Subsequently, European researchers developed an interest, and, by 1995, bromelain had become the thirteenth most common individual herbal product sold in Germany.
What Is Bromelain Used for Today?
Bromelain (often in combination with other proteolytic enzymes) is used in Europe to aid in recovery from surgery and athletic injuries, as well as to treat sinusitis and phlebitis.
Other proposed uses of bromelain include chronic venous insufficiency (closely related to varicose veins), hemorrhoids, other diseases of the veins, bruising, rheumatoid arthritis, gout, ulcerative colitis,¹ and dysmenorrhea (menstrual pain). However, there is no real evidence that bromelain is effective for these conditions. One study failed to find bromelain effective for osteoarthritis.⁴⁹
Bromelain is definitely useful as a digestive enzyme. Unlike most digestive enzymes, bromelain is active both in the acid environment of the stomach and the alkaline environment of the small intestine.^2,3 This may make it particularly effective as an oral digestive aid for those who do not digest food properly.^4,5,6
Bromelain may also increase the absorption of various drugs, particularly antibiotics such as amoxicillin and tetracycline. This could offer both risks and benefits.^7-10
Bromelain is widely available in groceries as a meat tenderizer.
What Is the Scientific Evidence for Bromelain?
While most large enzymes are broken down in the digestive tract, those found in bromelain appear to be absorbed whole to a certain extent.^11-13 This finding makes it reasonable to suppose that bromelain can actually produce systemic (whole body) effects. Once in the blood, bromelain appears to reduce inflammation, “thin” the blood, and affect the immune system.^14-30,43,44 These influences may be responsible for some of bromelain’s therapeutic effects.
Injury and Surgery
The evidence for bromelain as a treatment for injuries and surgeries is mixed.
A double-blind, placebo-controlled study evaluated 160 women who received episiotomies (surgical cuts in the perineum) during childbirth.³¹ Participants given 40 mg of bromelain 4 times daily for 3 days, beginning 4 hours after delivery, showed a statistically significant decrease in edema, inflammation, and pain. Ninety percent of patients taking bromelain demonstrated excellent or good responses compared to 44% in the placebo group. However, another double-blind study of 158 women who received episiotomies failed to find significant benefit.³²
In a double-blind controlled trial, 95 patients undergoing treatment for cataracts were given 40 mg of bromelain or placebo (along with other treatments) 4 times daily for 2 days prior to surgery and 5 days post-operatively.³³ Overall, less inflammation was noted in the bromelain-treated group compared to the placebo group.
Benefits were also seen in double-blind, placebo-controlled studies of dental,³⁴ nasal,⁴⁵ or foot surgery.⁴⁶ However, a study of 154 people undergoing facial plastic surgery found no benefit.³⁵
A somewhat informal controlled study of 146 boxers suggested that bromelain helps bruises to heal more quickly.³⁶ Another study—this one without any type of control group—found that bromelain reduced swelling, pain at rest, and tenderness among 59 patients with blunt trauma injuries, including bruising.³⁷
People who engage in intense exercise to which they are not accustomed may experience a set of symptoms called delayed onset muscle soreness (DOMS), consisting of pain, reduced flexibility, and weakness of the muscles involved. Bromelain has been proposed for this condition, but a small double-blind, placebo-controlled study failed to find it effective.⁴⁸
Sinusitis
In a double-blind trial, 48 patients with moderately severe to severe sinusitis received bromelain or placebo for 6 days.³⁸ All patients were placed on standard therapy for sinusitis, which included antihistamines, analgesics, and antibiotics. Upon completion of the study, inflammation was reduced in 83% of those taking bromelain compared to 52% of the placebo group. Breathing difficulty was relieved in 78% of the bromelain group and 68% of the placebo group. Overall, good to excellent results were observed in 87% of patients treated with bromelain compared to 68% on placebo.
Benefits were also seen in two other studies enrolling a total of more than 100 individuals with sinusitis.^39,40
Dosage
Recommended dosages of bromelain vary with the form used. Due to the wide variation, we suggest following label instructions.
Safety Issues
Bromelain appears to be essentially nontoxic, and it seldom causes side effects other than occasional mild gastrointestinal distress or allergic reactions.⁴¹
However, because bromelain “thins” the blood to some extent, it shouldn’t be combined with drugs such as warfarin (Coumadin) without a doctor’s supervision.
According to one small animal study, bromelain might interact with sedative medications, increasing their effect.⁴² As noted above, it might also increase blood levels of various antibiotics, which could present risks in some cases. In addition, one trial suggests that doses of bromelain eight times higher than standard recommendations might increase heart rate (but not blood pressure).⁴⁷
Safety in young children, pregnant or nursing women, or those with liver or kidney disease has not been established.
Interactions You Should Know About

• If you are taking medications that thin the blood, such as warfarin (Coumadin) or heparin, sedative drugs such as benzodiazepines, or antibiotics: Bromelain might amplify their effect.

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Wholegrain Animal Crackers

Photo Credit to Amanda of The Cilantropist Blog

These days, junk food abounds and when you have children, it can be a battle to make sure they eat right. So when I came upon this Whole Grain Animal Crackers recipe by Amanda of The Cilantropist Blog, I knew I had to share it. What I liked about this recipe is first that it’s kid-friendly. It’s a fun activity that you can do with your children plus it’s a way to teach them the importance of cooking with whole foods as opposed to just from a box. Also, the fact that it’s a wholegrain cookie with both wheat and flax definitely makes it a healthier snack alternative with the added fun of being able to bite off a lion’s head (or two). Click here to see the original recipe post.

After checking out this recipe, be sure to pay a visit to Amanda’s blog and take a look at the Recipe Index. There you’ll see everything from appetizers all the way to desserts. Some that caught my eye include the Island Mango Muffins, Spiced Lemon-Cilantro Chicken Soup and her Homemade Marshmallows and Graham Crackers. From her profile, Amanda mentions that her love of cooking comes from her grandmother who taught her that feeding others well means loving them well and from what I could tell from the beautiful photographs and reading through our posts, grandma taught her well.

Whole Grain Animal Crackers

3/4 cup Bob’s Red Mill, 100% Stone Ground Whole Wheat Flour

1/2 cup Arrowhead Mills, All Purpose Baking Mix

1/4 cup Bob’s Red Mill, Organic Whole Ground Flaxseed Meal*

1/2 tsp Frontier Natural Products, Powdered Baking Soda

1/4 tsp Klamath, Mineral Mountain Krystal Salt

1/4 tsp Simply Organic Ground Nutmeg

1/2 stick butter, room temperature

1/2 cup Rapunzel, Organic Whole Cane Sugar

1 large egg

1/2 tsp NuNaturals, Singing Dog, Pure Vanilla Extract

*If you don’t have ground flaxseed, you can grind flax in a spice grinder, or you could substitute finely ground nuts
Special equipment: Animal cracker cookie cutters or any small cookie cutters you have available
Directions
In a medium bowl, whisk together the first 6 ingredients, and set aside. In the bowl of a stand mixer cream together the butter and sugar for about 2-3 minutes, then add the egg and vanilla extract and continue to mix. With the mixer on low speed, add the dry ingredients (flour mixture) in two additions, and then mix until the flour is just incorporated. Turn the dough out onto a lightly floured surface and shape it into a ball; flatten the dough ball into a 1-inch thick disk and wrap it tightly in plastic wrap. Refrigerate the dough at least 2 hours or overnight.
When ready to bake, preheat the oven to 350 degrees Fahrenheit, and line a baking sheet with parchment paper or a silicone liner. Remove the dough from the refrigerator and let it warm up for a few minutes; then roll the dough out on a lightly floured surface to a thickness of about 1/8 inch. If the dough sticks to the rolling pin or starts to crack, just dust the top of the dough with a little flour.
To cut out the animal shapes, dip each cutter in flour, then press into the dough. (I find if I press it into the dough, and then wiggle it from side to side a bit, it helps me to remove the dough surrounding each animal.) If you are using the cutters from Williams and Sonoma, you will press the cutter into the dough, and then depress the plunger to imprint the animal features. Working quickly and carefully, use a spatula to transfer the cookies to the lined baking sheet. You don’t want the dough to get too warm and stick, but the cookies are also delicate and can break easily. (Squeeze together any dough scraps and put them back in the fridge to re-roll for your next cookie batch.)
Place the baking sheet in the fridge for 30-40 minutes or in the freezer for 15 minutes; then bake at 350 degrees for 7-9 minutes, or until the edges are just lightly golden and cookie is slightly puffed. Transfer baking sheet to a wire rack to allow cookies to cool completely. Cookies will keep in an airtight container for about 1 week.

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Suggested Uses for Lime Essential Oil

Fruity and refreshing, limes have been a kitchen staple for centuries. It is believed that limes were first introduced to the Americas by 16th century Portuguese navigators. The lime soon became a favorite fruit, both for its therapeutic value and taste. Traditionally, lime has been used as a remedy for indigestion, heartburn, and nausea. It also has cooling effects on fevers, and can help ease coughs and various respiratory disorders. Lime oil is also useful as part of a beauty regimen, as its astringic properties help clear oily skin and acne. Plus, because lime oil also promotes good circulation, it is often used to help relieve varicose veins. Last but not least, lime oil has a wonderfully uplifting scent, with the power to uplift and re-energize the spirit.

Therapeutic uses:
Acne, arthritis, cellulite, chest congestion, colds, coughs, cuts, deodorant, depression, disinfectant, exhaustion, fevers, general cleaning, immune system tonic, listlessness, nail growth, rheumatism, sinusitis, sore throats, varicose veins and wounds.
Essential Oil Applications:
For acne, mix 2-3 drops of oil in 1 ounce of water. Mix well, then place on cotton ball. Gently apply to affected area. Can also be used as a toner for oily skin.
For arthritis and rheumatism, use 2-3 drops in 1 ounce of carrier oil and massage on affected area.
For bleeding cuts and wounds, use 2-3 drops of oil in a cold compress. For cellulite, mix 2-3 drops in 1 ounce of carrier oil, and massage on affected area regularly.
For chest congestion, colds, coughs, sinusitis, and sore throats, use 2- 3 drops in a steam inhalation. Can also be added to a carrier oil and rubbed on chest and neck.
To alleviate depression, exhaustion, and listlessness, use 2-3 drops in a diffuser. Can use 8-10 drops in bath water.
As a deodorant, mix 2-3 drops in 1 ounce of water. Dab on with a cotton ball. For extra deodorant protection in bath, put unscented shower gel in palm of hand, mix in a drop or two of oil, and shower as normal.
As a disinfectant, add 5-6 drops in a quart-sized spray bottle of water. Shake well before using. Refresh weekly.
To cool fever, use 2-3 drops in a cold compress.
After an illness, use 2-3 drops in a diffuser or steam inhalation as a tonic for the immune system. Continue use for 2-3 days.
To promote nail growth, mix 2-3 drops in 1 ounce of almond oil and massage into cuticles.
While cleaning refrigerator, freezer, or oven, add 2-3 drops to rinse water to wipe away greasy residue and for extra freshness.
For varicose veins, mix 2-3 drops in a carrier oil and massage on affected area.
Mixes Well With:

Basil, bergamot, citronella, clary sage, eucalyptus, geranium, ginger, grapefruit, hyssop, jasmine, juniper, lavender, neroli, nutmeg, rosemary, rosewood, sage, sandalwood, tangerine and ylang ylang.

Extraction Method:
Cold expression or steam distillation.
Parts Used:
Peel of unripe fruit (cold expression), whole ripe crushed fruit (steam distillation).
Safety Information:
May cause photosensitivity in strong sunlight; use in moderation.
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The Role of Depression in Heart Disease

“Everybody obviously has a mood dip after a heart attack,” says Laura Kubzansky, PhD, MPH, an assistant professor of society, human development, and health at Harvard University. But in studies, she says, heart attack victims diagnosed with medical depression fared significantly worse than heart attack victims without signs of depression. Interestingly, these studies suggest that many of these depressed patients were never depressed or treated for depression before they had heart attacks.
Several medical studies, says Kubzansky, have tracked heart attack patients for many months after they left the hospital. The studies found that the patients with diagnosable depression suffered more heart complications including death.
Identifying the Risk Factors for Heart Disease
In the United States, heart disease is the number one killer of men and women. To help determine who may need more aggressive treatment after a heart attack, physicians assess each patient’s risk factors. Most known risk factors center around complications of the heart itself or predisposing traits like high cholesterol, smoking, diabetes or hypertension. Interest in the role of depression and mental health, however, opens up another avenue in the fight against heart disease and its complications. In light of findings of depression as a risk factor, many doctors now recommend that all heart attack patients be screened for depression.
Finding the Connection
To understand why depression in heart attack patients may lead to worse complications, doctors look for common biologic patterns that connect the two. The current prevailing theory focuses on the balance of the actions of the nervous system. Part of the nervous system, called the autonomic nervous system, constantly regulates our internal organs without our awareness.
For example, we don’t need to tell our lungs to breathe or our hearts to beat. The autonomic nervous system does these things on its own. But if the autonomic nervous system is off-balance, many normal functions of the body are affected. Scientists note that patients with depression have distinctive changes in the balance of their autonomic nervous systems. Some believe these changes may underlie the connection between depression and heart disease.
If there is a biologic connection between depression and heart disease in people with weakened hearts, can depression also be a risk factor for heart disease in people with normal hearts? According to a medical review, this does indeed seem to be the case.
Treating Depression Effectively
For some heart attack patients, symptoms of depression may resolve without treatment. For others, whose symptoms persist, data sheds light on effective treatment. A large medical study showed that the antidepressant sertraline (Zoloft) causes no harm to the heart and can reduce symptoms of depression in people with heart disease.
Another large study of heart patients with depression, however, found that patients treated with psychotherapy had the same rate of heart complications as their counterparts who did not get psychotherapy. But patients in this study who took antidepressant medications seemed to do a little better. The investigators call for further research to determine the best way to treat depression and reduce complications in heart attack patients.
In sum, any patient who has suffered a heart attack should discuss the risks of depression with their doctor. Likewise, patients with depression and no evidence of heart disease should be aware of all heart disease risk factors and should evaluate their individual risks with their physicians.

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Preparing for an Emergency: A Disaster Supply Kit

What would you do if a disaster struck close to your home, and you were instructed to evacuate or “shelter in place” (remain in your home until further notice)? Are you prepared to meet your family’s needs until help arrives? Since local officials and relief workers are not able to reach everyone immediately, the Federal Emergency Management Agency (FEMA) suggests that you should have enough food, water, and other supplies on hand to survive on your own for at least three days.
The Basics
A disaster supply kit should contain the basic items you may need until help arrives. These items should be packed in a portable container (e.g., duffle bag, small trash can) so that if authorities instruct you to evacuate your home, you can take it with you. All members of your household should be aware of the kit’s location.
Water
You should store one gallon of water per person per day for drinking and sanitation. The average person needs about one-half gallon of drinking water each day, but individual needs may vary. Children, nursing mothers, and ill people need more water. Very hot temperatures can double water needs.
The safest way to store water is to keep commercially bottled water in its original, unopened container. Alternatively, you can store tap water in food-grade water storage containers or sterilized plastic soft drink bottles ( not milk or juice bottles or cartons). These containers should be washed thoroughly with soap and water. Plastic soft drink bottles should be sanitized by adding one teaspoon of non-scented liquid household chlorine bleach to a quart of water, swishing the container with the solution, and then rinsing it with clean water. If you are using water that is not treated with chlorine (e.g., well water), add two drops of non-scented liquid household chlorine bleach to the water. For anything other than commercially purchased bottled water, replace the water every six months.
Food
Each member of your household should have a three-day supply of nonperishable food that does not require refrigeration, cooking, water, or special preparation. You may also need special foods for infants, people with special dietary needs, and pets.
Consider storing a combination of the following:

• Ready-to-eat canned meats, fruits, and vegetables
• Protein bars
• Dry cereal or granola
• Peanut butter
• Dried fruit
• Nuts
• Crackers
• Canned juices
• Nonperishable pasteurized milk
• Vitamins
• Food for infants, if applicable
• Pet food, if applicable

Regularly take inventory of the foods in your kit and replace those that have expired. And, lastly, don’t forget to include a can opener in your supply kit.
Clean Air
In some emergencies, such as an explosion or biological terrorist attack, you may need to filter the air you are breathing. For this, a facial mask or dense-weave cotton material (eg, several layers of a cotton t-shirt) can be worn snugly over your nose and mouth. You can purchase fitted facial masks in hardware stores.
If you are instructed to stay in your home, taping up your windows, doors, and air vents can help seal off a room from outside contamination. Therefore, your kit should include heavyweight plastic garbage bags or plastic sheeting, duct tape, and scissors.
Finally, a high efficiency particulate air filtration (HEPA) filter fan can help remove dander, dust, molds, smoke, biological agents, and other contaminants, but cannot stop chemical gases.
First Aid
You can help care for injuries using supplies that are included in most basic first aid kits. But life-threatening emergencies require care from medical professionals, so if someone has stopped breathing or is bleeding severely, call for help.
You should have the following items in your first aid kit:

• Two pairs of Latex gloves (or other sterile gloves if you are allergic to Latex)
• Sterile dressings
• Cleansing agent/soap
• Antibiotic towelettes
• Antibiotic ointment
• Burn ointment
• Adhesive bandages
• Eye wash solution
• Thermometer
• Prescription medications (periodically rotated to account for expiration dates)
• Prescribed medical supplies (eg, glucose/blood pressure monitoring equipment)
• Nonprescription drugs (eg, pain relievers, anti-diarrhea medication, antacid, laxative)
• Tweezers
• Petroleum jelly

Special Needs Items
Certain people may need special supplies during an emergency. Babies may need formula, diapers, bottles, powdered milk, towelettes, and other such commodities. Elderly people and people with disabilities or medical conditions may need extra eyeglasses, hearing-aid batteries, wheelchair batteries, a list of prescription medications including dosages, and a list of medical devices (eg, pacemaker) including style and serial numbers. If you or someone in your household undergoes a complex medication regimen (eg, injectable medications, nebulizers, dialysis), talk to a healthcare provider for help with emergency planning.
Other Necessities
Your kit should include changes of clothing and footwear for each member of your household, warm blankets or sleeping bags, a flashlight, a battery-powered radio or television, extra batteries (not expired), a whistle, cash or traveler’s checks, sanitation supplies, and copies of important documents (eg, driver’s licenses, credit and insurance cards). If you live in a cold climate, pack warm clothing, including hats, mittens, scarves, coats, and extra blankets. Talk with all of the members of your household to decide what else you might need during an emergency.
Away From Home
Since you do not know where you will be when disaster strikes, having a few items at your office and in your car is advised. At your work, pack a small “grab and go” container with a supply of food and water, as well as comfortable walking shoes in case you are evacuated. In your car, a supply of food, water, first aid supplies, flares, jumper cables, and seasonable supplies can help meet your needs if you are stranded.
A Basic Checklist
A basic disaster supplies kit should include:

• Three-day supply of water (one gallon per person, per day)
• Three-day supply of nonperishable food
• Three-day supply of prescription medications
• Dust masks or cotton t-shirt
• Plastic bags or sheeting
• Duct tape
• Scissors
• Flashlight and extra batteries
• Battery-powered radio or television and extra batteries
• First aid kit and manual (see above)
• Wrench or pliers
• Sanitation supplies (eg, moist towelettes, toilet paper, garbage bags)
• Matches in a waterproof container
• Whistle
• Extra clothing and shoes (include warm clothing for cold climates)
• Kitchen utensils
• Can opener
• Copies of important documents
• Cash or traveler’s checks and coins
• Special needs items (see above)
• Pet supplies, including food and a leash or carrier
• Other unique family needs

You may want to consider keeping a two-week supply of food and water in your home, but at least a three-day supply should be kept in a portable container so it can be taken with you if you are evacuated.

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Boswellia for Possible Asthma, Rheumatoid Arthritis, Osteoarthritis and IBS Support

The gummy resin of the boswellia tree has a long history of use in Indian herbal medicine as a treatment for arthritis, bursitis, respiratory diseases, and diarrhea.
What Is Boswellia Used for Today?
Growing evidence suggests that boswellia has anti-inflammatory effects.^5-8 On this basis, the herb has been tried for a number of conditions in which inflammation is involved, including painful conditions such as bursitis, osteoarthritis, rheumatoid arthritis, and tendonitis. For the same reason, it has also been tried for asthma and inflammatory bowel disease (ulcerative colitis or Crohn’s Disease). In addition, boswellia has shown promise for the relatively rare disease of the colon in which inflammation plays a role: collagenous colitis.¹⁴
Furthermore, extracts of boswellia have been studied as an aid to standard care for malignant glioma (a type of incurable brain tumor).^9-11 Use of boswellia appears to decrease symptoms, probably by decreasing inflammation in the brain (as well as through other mechanisms). However, this has not been proven, and individuals with cancer should not use boswellia (or any other herb or supplement) except on physician’s advice.
What Is the Scientific Evidence for Boswellia?
Rheumatoid Arthritis
According to a review of unpublished studies, preliminary double-blind trials have found boswellia effective in relieving the symptoms of rheumatoid arthritis.² Two placebo-controlled studies, involving a total of 81 people with rheumatoid arthritis, reportedly found significant reductions in swelling and pain over the course of 3 months. In addition, a comparative study of 60 people over 6 months found that boswellia extract produced symptomatic benefits comparable to oral gold therapy. However, this review was rather sketchy on details.
A more recent double-blind, placebo-controlled study that enrolled 78 people with rheumatoid arthritis found no benefit.³ However, about half of the patients dropped out, which seriously diminishes the significance of the results.
Asthma
A 6-week, double-blind, placebo-controlled study of 80 people with relatively mild asthma found that treatment with boswellia at a dose of 300 mg 3 times daily reduced the frequency of asthma attacks and improved objective measurements of breathing capacity.⁴
Osteoarthritis
In a double-blind study of 30 people with osteoarthritis of the knee, researchers compared boswellia against placebo.¹³ Participants received either boswellia or placebo for 8 weeks and were then switched over to the opposite treatment for an additional 8 weeks. The results showed significantly greater improvement in knee pain, knee mobility, and walking distance with boswellia compared to placebo.
Inflammatory Bowel Disease
An 8-week, double-blind, placebo-controlled trial of 102 people with Crohn’s disease compared a standardized boswellia extract against the drug mesalazine.¹² Participants taking boswellia fared at least as well as those taking mesalazine, according to a standard score of Crohn’s disease severity. A small, poorly designed trial found some indications that boswellia might also offer benefit in ulcerative colitis.⁴
Dosage
A typical dose of boswellia is 300 to 400 mg 3 times a day of an extract standardized to contain 37.5% boswellic acids. Some studies have used dosages as high as 1,200 mg 3 times daily.
Safety Issues
In clinical trials of pharmaceutical grade standardized boswellia extract, no serious side effects have been reported. Crude herb preparations, however, may not be as safe as the specially manufactured extract. Safety in young children, pregnant or nursing women, or individuals with severe liver or kidney disease has not been established.

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True or False? Never Wake a Sleepwalker

If you’ve ever woken up in the middle of the night to find someone sleepwalking around the house, you know that it’s an unnerving experience. But should you wake the person up? Some people argue that waking sleepwalkers will confuse and anger them, possibly endangering the person doing the waking. Others believe that sleepwalkers should be woken up because they may harm themselves if left alone.
Sleepwalking is called a disorder of arousal, and family history is usually what determines whether or not a person will be a sleepwalker. Common triggers, such as sedatives, medications, or fever, will often only affect those people who are predisposed to sleepwalking. About 18% of the population is prone to sleepwalking, and sleepwalking is common in children (especially those whose parents were sleepwalkers when they were young). Most children who start sleepwalking at an early age outgrow it by the time they reach adolescence. However, if children start sleepwalking after age 9 it is likely that they will continue into adulthood.
Evidence for the Health Claim
The idea that sleepwalkers should not be woken up is a widely held belief. Some people think waking the sleepwalker will increase his risk of a heart attack. However, most believe that the person doing the walking is at a greater risk for harm.
Research on similar forms of sleep pathology has found that some people do get aggressive when woken up from the non-REM (rapid eye movement) phase of the sleep cycle (which is when sleepwalking occurs). One study attributed 20 cases of murder and 30 criminal offenses to “sleep drunkenness,” a condition similar to sleepwalking. Other studies also caution against waking up sleepwalkers because of possible resistance and violence.
Evidence Against the Health Claim
The myth that a sleepwalker should be left alone stems from an ancient belief that the soul leaves the body during sleep, and if a sleepwalker is woken up they will be a body without a soul. Metaphysical reasoning aside, the presumption that sleepwalkers will exhibit wildly disturbed behavior when awakened is largely unfounded. Although some people may become aggressive, researchers have found that most of the time sleepwalkers are simply confused, disoriented, scared, or embarrassed. Waking a sleepwalker should be done as gently as possible to avoid such responses.
It is difficult to wake a person who is sleepwalking, and many sleep experts recommend gently guiding the person back to bed instead. Sleepwalkers most likely will not remember the incident in the morning. It is important to get the person to go back to sleep in his or her bed because sleepwalkers often engage in activities that should require full attention, and thus are dangerous to do while partially asleep. Such behaviors include leaving the bed and walking down stairs, eating, drinking, cooking, and even driving a car. Therefore, leading the sleepwalker back to bed, and waking him if necessary, is the safest option.
Conclusion
Although it is possible that waking a sleepwalker could be met with resistance or aggression, it is highly unlikely that the person doing the waking will be harmed. Instead, the sleepwalker could unknowingly jeopardize his own health if not deterred and helped back to bed. It is difficult and often unnecessary to wake a sleepwalker, but doing so may be the best option if the person refuses to return to bed with gentle guidance.

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15 Minute Creamy Avocado Pasta

Photo Credit to Angela of Oh She Glows Blog

Avocado is one of my favorite fruits. In fact, I love it so much that I can easily cut one in half and eat from both halves with a spoon. No seasoning needed. What I also love about avocado is that it’s a healthy fat and in fact, can even be substituted for butter in a lot of recipes. So when I saw this recipe for a 15 Minute Creamy Avocado Pasta by Angela, the creator of the Oh She Glows Blog, I was really excited to share it with you. This recipe is a great alternative to traditional pasta and if you’re someone looking for a quick, healthy and delicious meal option, preparing this dish in 15 minutes is a snap. Click here to see the original recipe post.

If you have a chance, be sure to explore more of Oh She Glows. What I really like about this blog is that Angela really serves as an inspiration for those who are struggling to find their way to taking up a healthy lifestyle. Read about her struggle with having an eating disorder and finally being able to make healthy life changes in her Before and After story. These changes included following a vegan and mostly unprocessed food diet that are reflected in her recipes as well as developing a love for running. Angela also made a career change inspired by this new outlook on life that included opening a vegan bakery called Glo Bakery.

For those of you who are currently trying to find your way, Angela is definitely an example of the possibilities that you, too, can also look forward to.
15 Minute Creamy Avocado Pasta
1 medium sized ripe avocado, pitted
1/2 lemon, juiced + lemon zest to garnish
1-3 garlic cloves, to taste

1/2 tsp HimalaSalt, Primordial Himalayan Sea Salt or to taste

1/4 cup fresh basil (optional)

2 Tbs California Olive Ranch, Extra Virgin Olive Oil

6 oz DeLallo, Organic Spaghetti No. 4, Whole Wheat Pasta or your choice of pasta

Simply Organic, Black Pepper or freshly ground black pepper, to taste

Directions

1. Bring several cups of water to a boil in a medium sized pot. Add in your pasta, reduce heat to medium, and cook until al dente, about 8-10 minutes or follow directions on package.
2. Meanwhile, make the sauce by placing the garlic cloves, lemon juice, and olive oil into a food processor. Process until smooth. Now add in the pitted avocado, basil, and salt. Process until smooth and creamy.
3. When pasta is done cooking, drain and rinse in a strainer and place pasta into a large bowl. Pour on sauce and toss until fully combined. Garnish with lemon zest and black pepper. Serve immediately. Makes 2 servings.

Please note: This dish does not reheat well due to the avocado in the sauce. Please serve immediately.

iHerb sells over 3,000 natural food items, everything from stevia to gluten free flours to much more! Click here to take a look at our product offerings. If you’re new to iHerb, you can use Coupon Code ADI837 to get $5 off your first order.

True or False? More Weight Is Lost By Running or Exercising on an Empty Stomach

True or False? More Weight Is Lost By Running or Exercising on an Empty Stomach


You know that exercise is important, but there is a lot of conflicting advice out there concerning the “right” way to work out. One question that often arises is, “Will I lose more weight if I go running on an empty stomach?” Although in theory you may burn more fat this way, total calorie burn is about the same as eating a light snack before you exercise. Also, workouts on an empty stomach tend to be cut short because of hunger or lack of energy. The type of workout you do, the time of day you do it, and the length of time you spend at it are all important factors in choosing when to eat in relation to your workout.
Evidence for the Health Claim
Early-morning runners may not have time to eat before they exercise. As long as their workout is around 30 minutes long and does not include strength training, not eating beforehand could be beneficial. This is because when you wake up in the morning, your stomach is empty and your carbohydrate reserves are almost used up. Your body is thus more likely to burn calories stored as fat for energy.
A study published in the International Journal of Sports Medicine compared eight female subjects in four series of trials. In three of the trials, the subjects ate a small meal following an overnight fast, and then began exercising 30, 60, or 90 minutes after eating. In the fourth trial, the subjects did not eat before exercising. Results showed that the subjects burned more fat when they worked out on an empty stomach than when they exercised 60 or 90 minutes after eating.
A similar study found that people burned more calories from fat on the days that they did not eat breakfast before exercising than on the days that they ate a small snack before their workout. However, the difference was very small, and probably not meaningful.
Evidence Against the Health Claim
Many fitness experts do not believe that “running on empty” is the most efficient way to work out. Contrary to popular belief, working out on an empty stomach does not jumpstart your metabolism. After approximately 30 minutes of exercising without eating first, the body starts to use muscle as an energy source, which can lead to overexertion, dizziness, and dehydration. Also, exercising on an empty stomach lowers your blood sugar which leads to hunger, and people are then more likely to end up eating more after the workout than they would otherwise. Finally, weight training requires a lot of energy, and lifting weights without eating first does not work your muscles efficiently.
A study conducted by Maffucci and McCurry examined the exercise performance of eight female subjects three and six hours after eating a meal. Results showed that performance in moderate- to high-intensity workouts was improved by eating a high-carbohydrate, low-fat, low-protein meal three hours prior to exercising, as compared to performance after consuming the same meal six hours beforehand.
A study published in the 1999 Journal of Medicine and Science in Sports and Exercise found that people who ate a 400 calorie meal (breakfast) three hours before they exercised, were able to bike for approximately 30 minutes longer than when they did not eat beforehand.
Similar research has shown that although more fat calories may be burned by exercising on an empty stomach, the total amount of calories burned is comparable to the same workout after eating a light snack. Most importantly, fewer calories may be burned in the long run if you don’t eat before exercising since you may have less stamina and endurance to complete a full workout.
The best snack to have before you exercise is something light (100-300 calories) containing some carbohydrates and protein, such as fruit or yogurt. The more food you eat, the longer it will take for your body to digest, and if you work out too soon after eating you may get a stomach cramp. Some fitness experts suggest eating food in liquid form (like a fruit smoothie) to reduce the risk of getting a cramp while you exercise. Waiting to exercise for at least half an hour after eating will usually accomplish the same result.
Conclusion
Not eating before you work out is generally not supported by the evidence. If there is any benefit, it is likely to be minor. Also, it is important for people with various health conditions, such as diabetes and low blood pressure, to eat before they exercise.
If, however, you find that your workouts are more productive on an empty stomach, there is no reason to change your normal routine. If not, eating a light snack, such as a piece of fruit, before exercising will boost your energy for your workout and allow you to exercise long and hard enough to burn just as much, if not more, calories and fat.
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