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What Are the Best Heart Rate Targets for Older Adults?

Have you ever wondered what that blinking heart icon is on the workout equipment on the gym? That’s a heart rate monitor calculating your total beats per minute. You can also measure bpm with a wearable monitor. What do the numbers mean? What is a healthy heart rate?

What Is the Average Heart Rate for Seniors?

Your heart naturally beats faster or slower as your activity level changes. Also, the ideal range gets lower as you age. Here are the average heart rates for someone age 60:

Resting: 60–100 bpm

The average resting heart rate of adults is between 60 and 100 bpm. This is what your heart rate should be when you wake up in the morning. It’s natural for seniors to have a higher resting rate than youngsters, but staying below 90 bpm is a great goal.

Low-Intensity Exercise: 80–112 bpm

According to the American Heart Association, moderate exercise should push your heart rate to 80–112 bpm. That’s the target you want to shoot for when going for a brisk walk, dancing, playing tennis or gardening.

High-Intensity Exercise: 112–136 bpm

Vigorous cardiovascular activities really get your heart beating and your body sweating. Aim for a heart rate of 112–136 bpm. What are high-intensity exercises? Swimming, aerobics, jogging, mountain biking and hiking. If you love Zumba as much as I do, try to stay in this range during your class.

If your heart rate is too high at first, slow things down a bit. After a few weeks, you’ll be mastering moves like a pro without feeling out of breath!

What Factors Can Affect Your Heart Rate?

To find your true resting heart rate, you’ll want to check it in the morning, before breakfast. Coffee and tea can increase your heart rate significantly. Your heart also tends to beat faster when you’re excited, stressed or nervous.

One of the biggest things that affect bpm are the medications you take. If you’re on a beta blocker, your heart rate will probably be on the low side. Certain thyroid medications can increase the number of beats per minute. If you’re worried because your resting heart rate seems either too low or too high, ask your doctor for a personalized bpm goal.

Why Does Your Heart Rate Matter?

Checking your resting heart rate is important because it lets you take a peek into your heart’s health. If your heart rate is frequently on the high side, you may want to have a doctor run a few blood tests. That way you can catch problems such as high cholesterol ahead of time. By eating antioxidant-rich fruit and leafy green veggies, you can take great care of your heart.

Hitting your target heart rate when you exercise maximizes the benefits you get. You don’t want your heart beating too fast, but you also don’t want your bpm too low. Staying in your target range increases fat burning, treats joints and muscles to inflammation relief and gives you an incredible mood boost.

The fitter your body is, the harder you’ll be able to exercise while staying in the zone. Burn fat, feel energized all day long and keep your heart healthy. There are lots of low-impact, high-intensity exercises that do wonders for your body.

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How Much Salt Is Too Much?

According to the American Heart Association, the maximum amount of sodium that adults of any age should eat is 2,300 milligrams. That’s the same as about 6 grams of table salt. However, the ideal limit — what we should all aim for — is actually a much lower 1,500 mg sodium/4 g salt per day. Some people are more sensitive to salt than others, so some doctors give people personalized diet recommendations.

Salt and Heart Health

Why does keeping salt levels down matter? The answer has to do with your heart. Salt absorbs extra water, so the more sodium in your blood, the higher your blood pressure. High blood pressure puts additional stress on your heart and can damage your arteries.

On the other hand, lowering your salt intake gives you a much lower risk of health issues:

  • Heart attack

  • Stroke

  • Kidney problems

  • Gout

  • Osteoporosis

  • Stomach cancer

This is why doctors recommend that people with a family history of heart disease or kidney problems be especially careful with salt.

High-Salt Outlaws

Some products are consistently high in salt because of how they’re made. Anything with “salted” on the label obviously has a lot of sodium. The same thing goes for foods in brine, such as olives, pickles and capers. Here’s how much salt some popular food items have (prepare to be shocked):

  • Bacon: Just three slices of bacon (35 g) have almost 1.5 g of salt. That’s over 4 g per 100 g serving!

  • Cheese: Each slice of American cheese contains a whopping 1.5 g of salt. Fortunately, there are low-salt options, too, such as cottage cheese, Swiss and low-sodium mozzarella.

  • Pickles: One medium pickle (65 g) has almost 2 g salt. A large pickle can have double that.

  • Pizza: The next time you’re tempted to order a pizza, choose your toppings wisely. Between pepperoni, sausage, cheese, crust and pizza sauce, each slice of pizza can contain 8–10 g of salt. That’s way more than what you’re supposed to get in the whole day.

  • Burgers: There’s a reason doctors encourage you to eat homemade meals with fresh ingredients and eat out less. Many burgers from fast food restaurants have over 7 g salt, and some have a jaw-dropping 18 grams!

One thing that surprises many people is that bread often has a LOT of salt. I’m not just talking about biscuits, croissants and French bread. “Healthy” bagels, multigrain bread and whole-wheat bread can pack a lot of sodium in each slice. Freshly baked bread sold in supermarkets is almost universally high in salt.

Success With Sodium

Hitting the goal of 1,500 mg sodium a day is doable, but it requires good planning at the grocery store. Check labels carefully and don’t fall for the “serving size” tricks some manufacturers like to use. To make the amount of salt seem less, some brands list a serving of pickles as one-third of a pickle. Who eats one-third of a pickle?

Cooking at home makes it easier to control salt intake. All fresh fruit and veggies are naturally low in sodium, so include them abundantly. Using fresh garlic, herbs and spices is a great way to make tasty meals with less salt.

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HIIT (High-Intensity Interval Training) for Seniors

Seniors

Have you been wondering what in the world HIIT means? I’ve been hearing people tout it as an effective exercise strategy, but never knew what they were referring to. So I decided to hop online and spend some time learning more about it. Here’s what I found out.

High-intensity interval training, or HIIT, is a type of cardiovascular exercise that’s done in intervals. So, instead of exercising for 30 minutes at a steady pace, it requires you to alternate between shorts periods of intense cardiovascular exercise and recovery periods. For seniors, most people recommend exercising at a high intensity for 20-30 seconds, then switch to low intensity for up to 60 seconds. Repeat this cycle until you’re finished with your workout.

Benefits of HIIT Training for Seniors

HIIT training is a great way to raise your metabolic rate and gain muscle. It can also improve your blood pressure and heart rate. The key is to start out slowly. Remember, your body is far from a spring chicken, so treat it kindly! Here are a few suggestions for HIIT training that’s appropriate for seniors to try.

Walking

Walking is one of the simplest HIIT exercises you can do, and it’s a great way to get started. Here’s how to differentiate between high and low intensity when walking.

  • Low-intensity intervals: Walk at a slow, easy pace. You should be able to talk fairly easily.

  • High-intensity intervals: Walk briskly while pumping your arms. You should go as fast as you can, and you shouldn’t be able to speak during your high-intensity intervals.

During your high-intensity intervals, you can raise your arms above your head, lift your knees higher, or do anything else that helps you get your blood pumping quickly.

Stationary Bike

A stationary bike is the perfect solution for HIIT training for seniors. It’s very gentle on the joints and doesn’t require you to even leave your home. Here’s what low intensity and high intensity intervals should feel like on your bike.

  • Low-intensity intervals: You should be able to pedal effortlessly, with very little resistance.

  • High-intensity intervals: You should raise the intensity by either increasing the bike’s resistance level, pedaling faster, or doing both at the same time. You shouldn’t be able to carry on a conversation when you’re doing a high-intensity interval.

To raise the intensity level even more, try raising the resistance level high enough that you can stand and pedal through your high-intensity interval.

Swimming

Swimming is one of the best ways to incorporate HIIT into your life if you have any joint issues or if you’re very heavy. Swimming doesn’t jar the joints at all, and it makes you feel so much lighter. Here’s how to switch between high-and low-intensity he next time you swim.

  • Low-intensity intervals: Swim slowly and smoothly for one or two laps. You should be able to speak and breathe easily.

  • High-intensity intervals: Swim as fast as you can for one lap. You should be breathing hard throughout the lap.

If you don’t have access to a swimming pool, you can also do HIIT intervals in a swim spa.

Boxing

Who says boxing is just for young kids? For me, it’s a great way to get my frustrations out while losing weight in the process! Here’s what boxing intervals look like for me:

  • Low-intensity intervals: For these intervals, I usually stop boxing completely and give myself time to rest.

  • High-intensity intervals: I throw as many punches as quickly as I can during these intervals. It doesn’t take long to get completely winded!

Never lock your elbows out when throwing punches, or you can do some damage to the joints. Remember to protect your hands and wrists by wearing supportive boxing gloves.

Now that you know some of the best ways to get fit and healthy with HIIT, give them a try! Remember to take it at your own pace and have fun!

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The Best Desserts To Use Up Summer Fruit While It’s Still in Season

Summer Fruit for Dessert

Have you ever looked at a beautiful display of fruit at the farmers' market and kept on walking because you didn't know what to do with it? Maybe you don't like snacking on fruit, or perhaps you're in the "apples and bananas" club. You know, where you only eat apples and bananas because they're familiar and they're available t the supermarket all year long. Whatever the reason for your seasonal fruit resistance, these simple, fruit-based dessert recipes are sure to turn you into a true fan of all the glorious fruit that summer has to offer.

Simple Peach Crisp

First, spray an 8x8 pan with nonstick cooking spray or grease it with butter. Lay about four cups of peach slices in the pan. You'll have more than a single layer. In a mixing bowl, combine half a cup each of brown sugar, flour, and cold butter cut into pieces. Add a teaspoon or so of cinnamon and a pinch of salt, and blend with two forks, a pastry blender, or the paddle attachment of a stand mixer until the mixture resembles coarse crumbs. Stir in a cup of rolled oats, and pour over the peaches in the pan. Bake in a medium-hot oven (around 350 degrees) for 30 minutes.

Easy Berry Compote

"Compote" sounds so fancy and complicated, doesn't it? What it actually is, though, is a syrupy, sweet fruit stew. Also, it's delicious. The best part is, a compote is extremely simple to make with whatever fruit you have on hand (even if it's in a can). To make a compote from fresh berries, melt a half a stick of butter over low heat in a medium saucepan. Add a couple of squeezes of fresh lemon juice and a quarter cup of brown sugar, and stir until the sugar is dissolved. Next, add three-quarters of a pound of berries (about three cups), and simmer and stir for a few minutes. Once the berries start to soften, take the pot off the heat. Serve the compote warm over yogurt, ice cream, pound cake, waffles, or whatever else sounds good to you.

Miniature Cherry Pies

For this recipe, you need a muffin tin and some store-bought pie crust. If you want to simplify the process even more, you can use canned cherry pie filling. To make the filling from scratch, though, mix a quarter cup of cornstarch with a half cup of cold water. Next, combine two pounds of pitted cherries (around five cups), a half cup of sugar, a splash of lemon juice and the cornstarch mixture in a medium saucepan. Stir and cook over low heat for about 15 minutes. While the pie filling cooks, unroll your pie crust and use a biscuit cutter (or the rim of a drinking glass) to cut several rounds of crust. Press them into the cups of your greased muffin tin. When the pie filling is done, spoon it into the tiny pie crusts and then create lattice tops with the remaining scraps of crust. Bake in a preheated 350-degree oven for around 25 minutes.

These desserts are so delicious and so pretty that they're good enough for company. On the other hand, they're so simple and so fresh that they're also perfect for weeknights with the family. Once you've tried them, you'll never be intimidated by a summer fruit stand again!

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Get Creative With These Delicious Vegetarian BBQ Ideas

The words "vegetarian" and "BBQ" don't naturally flow together for most people, but they don't have to be mutually exclusive. For many people, their first thought when they hear "vegetarian BBQ" is fake meat, which often doesn't grill very well, anyway. The thing is, the best vegetarian BBQ items are fruits and veggies, and they're not only for people who don't eat meat! Add a few of these items to your next grilling session and

Grilled Corn

Grilled corn is a classic summer food. It also happens to be vegetarian because, well, it's corn. The secret to beautiful, perfectly roasted corn that isn't burnt to a crisp is brining. That's right. Soak the ears (husks and all) in a tall stockpot filled with salty water for a few hours before grilling time. When it's time to cook them, shake off the excess water, and carefully lay them on the grates. The soaked husks will help the corn steam and roast to perfection without scorching too much. When the ears are done, peel back the husks and slather the corn in butter and seasoning salt or chili powder. If you're serving grilled corn to vegans, try olive oil instead of butter.

Fruit and Veggie Kabobs

These are pretty self-explanatory. You skewer some fruits and some veggies, and you grill them. The key is figuring out which flavors go well together. You can't go wrong with red bell peppers, onion, and pineapple. Or try strawberries and peach or mango chunks with blackberries or kiwi pieces. If you're using wooden or bamboo skewers, soak them first so they'll be less likely to burn on the grill.

Grilled Peaches

Try grilling peaches at your next BBQ, and summer will never be the same. This craveable delicacy is extremely simple to put together. All you need is halved peaches and a little bit of olive oil. You just brush the peaches with the oil and lay them on a medium-hot grill. Cook them for about five minutes on each side, then take them off and serve them plain, with ice cream, or however else you see fit.

Portobello Mushrooms

This is the closest thing to fake meat you'll find in this list. Grilled portobellos are delicious on their own, but they also make for decent sandwich filling. Before you cook them, whisk up a basting liquid of olive oil, lemon juice, balsamic vinegar, garlic, salt, and pepper. You'll sometimes see this referred to as a marinade, but you don't want to soak your mushrooms the way you would with a true marinade. Simply brush the mixture on both sides before tossing the portobellos on the hot grill. Cook four or five minutes per side, and then serve them on hamburger buns with all the fixings.

Whether you're entertaining vegetarians at your next backyard BBQ or just trying to add fruits and vegetables to your typical cookout menu, these recipes should get you started. Once you discover how easy it is to grill delicious appetizers, desserts, and side dishes, you'll likely come up with even more ideas for incorporating your favorite fruits and vegetables during grilling season. Pro tip: You can grill just about any vegetable, but keep in mind that tiny pieces can easily fall between the grates and into the fire, so steer clear of very small veggies and when you cut veggies for grilling, keep the pieces relatively large.

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Get the Facts on 5 Plant-Based Meat Substitutes

If you've been thinking about going vegetarian for health, environmental or animal rights reasons, you may wonder how you'll live without your carnivorous faves. With so many innovative plant-based meat substitutes on the market now, it's easier than ever to eat less or even no meat while still enjoying your go-to dishes. Consider this your guide to the bevy of faux meat options you'll find at your local grocery or health food store.

Tofu

Depending on how you prepare it, tofu is an incredibly versatile plant-based meat option that can sub in for seafood, chicken, pork or even beef. This soybean product, which has long been used liberally in Asian cuisine, can soak up the savory flavors of your chosen marinades and spices. When you incorporate tofu in your diet, you'll also enjoy the benefit of calcium, protein, fiber, omega-3 fatty acids, selenium and iron. In fact, tofu is a complete protein, which means it contains all the essential amino acids the body needs for optimal function.

Even if you've tried tofu before and found it too tasteless or mushy, try purchasing an extra-firm variety and using lots of seasoning. You might be pleasantly surprised about how satisfying soy-based meat can be when you spice it up and throw it on the grill. Tofu also provides an excellent alternative to cheese and eggs if you plan to go completely vegan.

Tempeh

Although tempeh is also made from soy, the use of the whole soybean and the fermenting process create a product with a stronger flavor and an even greater nutritional value. Tempeh, which comes in small cakes or patties, is rich in vitamins, fiber and protein and offers benefits for your digestive health. You may also find tempeh products mixed with grains such as barley and quinoa.

The firm texture of this meat substitute works well in sandwiches, salads and stir-fries, or try a traditional pairing with Thai peanut sauce. Crumble it to use in place of ground beef in your favorite taco and chili recipes.

Seiten

If you avoid soy, try seitan. This pure wheat gluten product is high in protein and low in carbohydrates. You can buy seitan in premade vegan versions of burgers, bacon and sausage, or purchase straight seitan and make your own meat alternatives. Seitan is easy to prepare and can be baked, stir-fried, grilled, sauteed and marinated to your heart's content. However, keep in mind that seitan is not an option for individuals with celiac disease or other forms of gluten sensitivity.

Jackfruit

This new kid on the block is a tropical fruit with a mild taste and meat-like texture that make it an ideal substitute for pulled pork. The sweet taste pairs well with barbecue sauce and other spicy flavors. Just roast the jackfruit in the oven with your seasonings of choice for about 15 minutes for a chewy texture that will make your tacos, sandwiches and stews sing. Best of all, this fruit is rich in fiber, potassium and vitamin C. According to Medical News Today, studies show that jackfruit consumption in animals boosts "good" (HDL) cholesterol levels and decreases the levels of "bad" (LDL) cholesterol.

Mushrooms

Fungi are another outstanding meat substitute if you prefer to eat whole foods rather than processed products. The naturally meaty flavor and texture of mushrooms make these veggies a natural for tacos, stir-fries and sandwiches. You'll also get a healthy dose of fiber and very few calories, which makes mushrooms a filling no-brainer if you're trying to achieve a healthy weight.

When you're experimenting with these meat substitutes, keep an open mind and an open spice cabinet. Refer to recipes that provide step-by-step instructions on how to prepare these unfamiliar ingredients to become an expert in no time.

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3 Delicious Dessert Recipes That Don’t Use Sugar

I love dessert. I don’t love what it does for my waistline or blood sugar. Fortunately, there are a variety of clever ways to enjoy a sweet treat without packing on the pounds or otherwise negatively impacting your health. Here are three of my favorite dessert recipes that don’t use an ounce of processed sugar.

Double Chocolate Banana Cookies

Ingredients:

  • ¾ cup whole-wheat flour

  • ¼ teaspoon baking soda

  • ¼ teaspoon salt

  • 2 tablespoons unsweetened cocoa powder

  • ½ medium banana, mashed

  • ¼ cup honey

  • 1 teaspoon vanilla extract

  • 2 tablespoons coconut oil, melted

  • ½ medium banana, chopped

  • 1/3 cup no sugar-added chocolate chips (I use Enjoy Life vegan semi-sweet chips)

Directions:

  1. Add flour, baking soda, salt and cocoa powder to a large bowl. Mix well until no clumps remain. Set aside.

  2. Whisk banana, honey, vanilla and coconut oil together in a medium bowl.

  3. Add the banana mixture to the flour mixture and gently combine.

  4. Fold in banana chunks and chocolate chips. Chill mixture in fridge for 30 minutes.

  5. Preheat oven to 325 degrees and line a cookie sheet with parchment paper.

  6. After the dough has sufficiently chilled, drop dough onto prepared sheet by the tablespoon. Shape them into cookies; these don’t spread out much.

  7. Bake for 10-14 minutes, depending on how soft you like your cookies.

  8. Remove from oven and allow to cool for 10 minutes, then transfer to a cooling rack to cool further.

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Devil’s Food Doughnuts

Ingredients – Doughnuts:

  • 5 Medjool dates, pitted

  • 1 tablespoon water, divided

  • ½ cup coconut flour

  • ¼ cup, plus 2 tablespoons unsweetened almond milk

  • ¼ cup good maple syrup

  • 2 tablespoons coconut oil, melted

  • 2 tablespoons sunflower seed butter

  • 2 tablespoons coconut crystals

  • 1 teaspoon vanilla

  • ½ teaspoon baking soda

  • pinch sea salt

  • 2 eggs

  • ½ cup vegan chocolate chips

Ingredients – Glaze:

  • ½ tablespoon sunflower seed butter

  • 1 tablespoon maple syrup

  • 1 tablespoon coconut oil, softened

Directions:

  1. Grease a donut pan with coconut oil. Any size pan will work; with a large pan, this recipe yields eight delicious donuts that, yes, I know, are technically a breakfast food.

  2. Microwave dates with ½ tablespoon of water for 30 seconds to soften.

  3. Add ½ tablespoon of water to the softened dates and mash well. You should end up with about ¼ cup of date paste.

  4. Combine date paste with remaining donut ingredients in a food processor. Blend until you have a smooth batter.

  5. Fill each hole in donut pan roughly 75% of the way up with batter.

  6. Bake for 12 minutes or until a toothpick comes out clean. Remove and let cool for 5 minutes before relocating to a cooling rack to cool completely.

  7. While the donuts bake, make the glaze by whisking the sunflower seed butter, maple syrup and coconut oil together in a medium bowl.

  8. Dip top of fully cooled donuts in glaze, and you’re done!

No-Bake Peanut Butter Cookies

Ingredients:

  • ¼ cup coconut oil

  • ¼ cup honey

  • ¼ teaspoon sea salt

  • ½ cup creamy peanut butter

  • 2 tablespoons unsweetened cocoa powder

  • 1 teaspoon vanilla

  • 1 cup quick-cooking oats

  • ¼ cup unsweetened coconut (shredded or flakes)

Directions:

  1. Line a cookie sheet with parchment paper.

  2. In a medium saucepan, combine coconut oil, honey, salt and peanut butter. Melt over medium heat, stirring continuously until well-combined.

  3. Stir in cocoa powder and vanilla.

  4. Stir in oats, then coconut until the dough is thoroughly mixed.

  5. Using a tablespoon, drop dough onto prepared cookie sheet. There should be enough for 18 cookies or so.

  6. Put the cookie sheet in the fridge or the freezer, and let the dough harden for at least an hour.

  7. Serve cold. (When coconut oil hits room temperature, it becomes soft.)

Eating healthy doesn’t mean depriving yourself of delicious doughnuts or sumptuous cakes, cookies or pies. Make smart choices, get a little creative in the kitchen, and indulge in moderation, and you’ll never have to go without.

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3 Fat Loss Myths ­– Busted

Some say weight loss is a journey. Some say you should eat for the body you want, not the body you have. Some say that you can burn calories by eating a grapefruit. Remember that early ‘80s craze? For every grapefruit diet fad that’s debunked, two more weight-loss fables seem to pop up in its place. Here are three of the biggest fat loss myths busted.

Myth No 1: Avoid All Carbs at All Costs

First things first, some carbs really are terrible for you. Processed carbs powered by white flour and refined sugar (think pasta, pastries, fruit juice and beer) offer little or no nutritional value. Instead, they wreak havoc on your blood sugar levels and drive a host of health problems including obesity, diabetes and heart disease.

Complex carbohydrates, however, are a necessary component of a healthy diet. Research shows that because of their fiber content they can prevent an array of health issues, such as irritable bowel syndrome, heart disease, diabetes and colon cancer.

Which carbs are complex? Here’s a helpful, albeit incomplete, list:

  • Whole wheat flour, pasta and bread

  • Barley

  • Lentils

  • Brown rice

  • Quinoa

  • Beans

  • Chickpeas

Other fiber-rich foods to consider making staples of your fat-loss diet include nuts, seeds, fruits and vegetables. Each soaks up water as it moves through your body, so you don’t only feel full, you feel full for longer than you would with other foods.

Myth No. 2: Exercise Is the Key to Fat Loss

If you hate the gym, good news! Research shows that diet, not exercise, is the main factor in fat loss. Pounding the pavement or hitting the pool five days a week won’t help you lose fat and keep it off if you’re not eating well.

That said, exercise is key to maintaining your overall health — not to mention keeping up with your grandkids — so don’t donate your walking shoes to Goodwill just yet. Instead of overdoing it on the treadmill, however, focus on losing fat by building muscle.

Strengthening your body boosts your metabolism. The more muscle you have, the more calories you’ll burn each day simply by existing. Your basal metabolic rate determines how many calories melt off when you’re at rest, and the higher your body’s percentage of muscle, the higher your BMR.

Myth No. 3: If You Want To Lose Fat, Kiss Snacking Goodbye

If your mother was like mine, she likely warned you about the nutritional dangers of eating between meals. And by “warned you” I mean “ordered you not to spoil the dinner she spent the last 90 minutes making over a hot stove." You may have even issued such a warning to your own kids.

With apologies to mothers everywhere, snacking can be good for you in certain instances. In fact, most experts agree that eating five small meals each day instead of three can help you avoid overeating at those meals. Having a snack when mid-afternoon hunger pangs strike can stop you from bingeing from dinner until bedtime, too.

What you eat matters even more then when you eat it, though. If you’re chowing down on sugary sweets and salty treats between meals, you’re doing your waistline no favors. Opt for a healthy snack that’s high in nutrients, such as vegetables or non-fat yogurt, and you can aid fat loss.

Skip the alcohol, too. It's loaded with empty calories. If the thought of a wine-free book club makes you shudder, start with small changes. Trade one glass of Chardonnay for a clean, cool bottle of sparkling water with lemon that you can feel good about.

When it comes to fat loss, it’s important to separate the wheat from the chaff. And, as this myth-busting session shows, it’s just as vital to separate the whole wheat bread from its processed counterparts and trade your afternoon cookie break for some carrots and hummus. Over time, small changes yield huge results.

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The Truth About Essential Oils

If the wonderful woman who cuts my hair is to be believed, essential oils are nothing short of magic potions. They’ve done everything from cure her back pain and rejuvenate her nail beds to make her house smell like Thanksgiving all year long. Sounds great, right?

Before you load up on essential oils, it’s important to separate fact from fiction. Essential oils can provide an exciting array of benefits for your well-being, but some of the health claims made about them have stirred up controversy.

Fact: Essential Oils Are Plant Extracts

Essential oils are aromatic compounds that are derived from plants. Sometimes they’re harvested using a cold press or other mechanical means; sometimes they’re distilled using steam. Once those appealing aromatics are separated from their plants, they’re combined with an oil for ease of use.

How that oil is made matters. When buying essential oils, stick to those that are chemical-free and list the aromatic’s botanical name, like “cinnamomum zeylanicum” instead of “essence of cinnamon bark.”

Fact: Essential Oils Are Good for Your Limbic System

One very popular way to use essential oils is to add a few drops to some water in an oil diffuser, which will disperse the scent of the oil, or combination of oils, throughout the air. Studies show that smelling these aromas can stimulate your limbic system. That’s the part of your brain involved in behavior, emotion and memory. Inhaling certain scents can have a calming effect by reminding you of cherished places and events. For example, when I mix a few drops of clove, cinnamon and orange oils in my diffuser, it takes me right back to holidays in my grandmother’s kitchen, even if I’m firing my diffuser up in mid-July.

Fiction: Essential Oils Are Good for Your Blood Pressure

While research proves that essential oil-based aromatherapy can boost your memory, the jury’s still out on whether or not it can lower your heart rate or blood pressure, or improve any respiratory functions.

Fact: Essential Oils Can Reduce Stress and Anxiety

The keyword here is “can.” There’s no guarantee that inhaling essential oils will rid you of your worries, but research has shown that certain scents can reduce stress for certain users. For example, that Christmas kitchen oil cocktail I mentioned earlier often does wonders for my state of mind, but that’s because it tends to stir up pleasant memories.

Ultimately, it’s virtually impossible for researchers to do a blind study when scent is involved, so it’s been equally tricky to come to any strong scientific conclusions in this area.

Fiction: Essential Oils Are an Alternative to Antibiotics

While some essential oils, such as tea tree oil, have demonstrated antibacterial properties outside the human body, none of them have proven effective in fighting bacterial infections in people. In other words, adding tea tree oil to your homemade counter cleaner is a great idea. Taking a big swig of it after you wipe down your kitchen is absolutely not.

Fact: Essential Oils Can Reduce Headaches

While more research is needed, several studies have shown that rubbing peppermint oil or lavender oil on your temples or forehead can reduce headaches.

Fiction: Essential Oils Are Safe for Your Pets

According to the ASPCA, essential oils can be extremely harmful to some pets. It varies from animal to animal, of course, and the type of oil and the amount that the animal inhales, ingests or comes into physical contact with all matter as well.

Does this mean you need to junk your essential oil diffuser? If you have a pet bird, then yes, you probably should. They have exceptionally sensitive respiratory systems. For other pets, stationing the diffuser in an open area and out of your pet’s furry reach should be safe. If you’re worried, ask your vet.

Essential oils can be a great way to cozy up your space or take the edge off your migraine. As with any wellness product, however, you should do your homework first and read all labels.

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How To Buy and Cook Shrimp for Maximum Health Benefits

Like most types of seafood, shrimp puts a wealth of health benefits on your plate. They are low in carbs, low in calories, and packed with protein along with more than 20 different vitamins and minerals. However, factors like preparation can decrease the nutritional value of this sumptuous shellfish. If you work hard to keep your diet healthy, here's what you should know about the healthiest ways to enjoy shrimp (and a few shrimp dishes that aren't so nutritious).

Farm-Raised vs. Wild-Caught Shrimp

If you pay attention to sustainability in seafood, you know it's important to understand exactly where your shrimp originates. Most shrimp sold in the United States was raised on a farm in another country and imported here for sale. While concerns exist about antibiotics in these farm-raised shrimp, the Food and Drug Administration prohibits the import of seafood treated with these medications. Although FDA testing eliminates most antibiotic-tainted shrimp, you may inadvertently consume some antibiotics if you buy this type of seafood. If you want to skirt the issue completely, opt for wild-caught shrimp over farmed varieties.

Signs of Poor Quality Seafood

Purchasing shrimp can be daunting if you don't usually buy and cook seafood at home. Start by visiting a reputable fish market or grocer. They should be able to provide information about where the shrimp came from and how it was handled along the way. Damaged or infected seafood can make you ill.

Shrimp should never have an ammonia odor or strong, fishy smell. These scents indicate that the seafood is past its prime and should not be consumed. A slight salty or sealike smell is expected. As for color, look for raw shrimp with light pink, tan, pale gray or translucent shells. Do not purchase shrimp with black discoloration. If you buy cooked shrimp, it should be slightly red or pink with a firm texture.

You can also look for signs that the seafood has been reviewed and quality checked. Read the label to see if the shrimp is sustainably farmed or certified by the Marine Stewardship Council.

The Cholesterol Question

If you have concerns about your cholesterol, you might be concerned about the relatively high level of dietary cholesterol in shrimp. The American Heart Association and the USDA both recommend no more than 300 mg of cholesterol daily for healthy adults. That's about the amount in 6 oz of shrimp or twice the ideal portion size.

As long as you aren't eating shrimp for every meal, the shellfish shouldn't affect your heart health. In fact, researchers also note that shrimp has heart-healthy omega-3 fatty acids and can raise the levels of beneficial (LDL) cholesterol in the blood. However, talk to your doctor before taking the plunge. He or she can provide information specific to your unique nutritional needs.

Nutritious Dishes

The healthiest shrimp dishes are grilled, baked, steamed or broiled. Adding shrimp to creamy sauces or deep-frying these crustaceans will negate many of the health benefits because of the high calorie and fat content of these preparations. Avoid sauteing or frying shrimp in oil, as doing so will add unhealthy trans fat to your plate. 

Adding salt can also decrease the nutritional value of your shrimp, especially if you follow a low-salt diet because of high blood pressure or another health concern. Instead, season your shrimp with garlic and fresh herbs. Lemon or lime juice adds lots of flavor without unwanted calories or salt. For best results, pair seafood with veggies or brown rice. While pasta is a popular pairing, processed carbohydrates have limited nutritional value.

If you've never eaten shrimp before, keep in mind that this shellfish is one of the most common allergens. Start slow when you consume shrimp for the first time and seek medical attention if you develop a skin rash, congestion or other allergic symptoms after dining.