Cooking Oil safe Temperatures

Heating cooking oils to their smoke point can causes serious indoor air pollution. A kitchen stove hood/vent is a very good idea to help reduce this form of indoor air pollution in the home.

Another really good way to reduce smoke from burning cooking oils is to choose your oils carefully, so you cook with oils that can handle high heat without smoking. For example, refined avocado oil can be heated to just under 500 F before smoking, while unrefined safflower oil will smoke when heated to just under 225 F.

Below is a chart adapted from research published by oil manufacturer Spectrum Naturals, that gives the smoke point of many oils. Try to never heat oils to their smoke point. Even if you do get a stove hood, using the right oil for the right heat is important.

Below 212 F
–Cooking Methods
Boil, steam, scald, stew, simmer, steep, parboil, salad dressings
–Oils You Should Use
Unrefined canola oil (smoke point is below 225 F)
Unrefined flaxseed oil (smoke point is below 225 F)
Unrefined safflower oil (smoke point 225 F)
Unrefined sunflower oil (smoke point is below 225 F)

Below 320 F–Cooking Methods
Low-heat baking, light sauté, pressure cooking
–Oils You Should Use
Unrefined corn oil (smoke point is below 32 F)
Unrefined peanut oil (smoke point is below 320 F)
Semirefined safflower oil (smoke point is below 320 F)
Unrefined soy oil (smoke point is below 320 F)
Unrefined high-Oleic sunflower oil (smoke point is below 320 F)
Unrefined walnut oil (smoke point is below 320 F)

Below 375 F
–Cooking Methods Baking sauté, stir-fry, wok cooking
–Oils You Should Use
Semirefined canola oil (smoke point is below 350 F)
Refined canola oil (smoke point is below 400 F)
Refined corn oil (smoke point is below 450 F)
Unrefined olive oil (smoke point is below 320)
Refined peanut oil (smoke point is below 450 F)
Refined safflower oil (smoke point is below blow 450 F)
Unrefined sesame oil (smoke point is below 350 F)
Semirefined sesame oil (smoke point is below 450 F)
Semirefined soy oil (smoke point is below 350 F)
Refined soy oil (smoke point is below blow 450 F)
Semirefined sunflower oil (smoke point is below 450 F)
Refined high-oleic sunflower oil (smoke point is below 450 F)
Semirefined walnut oil (smoke point is below 400 F)

Below 500 F
–Cooking Methods
Sear, brown, deep-fry.
–Oils You Should Use
Refined avocado oil has a smoke point of below 520 F, the highest temperature of all the plant oils.

choosing the right cardio equipment

Choosing the right cardio equipment Taking together the research on caloric expenditure and the amount of skill needed to acquire a cardiovascular and caloric benefit, the treadmill would have to be considered the best piece of cardio equipment, followed by the cross-country skiing machine (e.g., NordicTrack), rowing machine, stair stepper and stationary cycle. So, next time one of your clients asks which piece of cardio equipment is best, tell him or her to choose equipment that uses a lot of muscle mass, is weight-bearing and has a low skill level so he or she can get more out of the activity.


Your clients expend approximately 5 calories for every 1 liter of oxygen consumed (which varies slightly depending on how much fat and carbohydrates are used). Using more muscle mass during exercise also increases energy expenditure after exercise, as the post-exercise metabolic rate (as measured by the excess post-exercise oxygen consumption) has been found to be significantly greater and take longer to return to resting values following lower-body exercise (stationary cycling) than following upper-body exercise (arm cranking) performed at the same relative intensity.

Weight-bearing activities are associated with a significantly greater caloric expenditure than non-weight-bearing activities,5 even when the two types of exercise are performed at the same level of intensity.1 Among weight-bearing activities, running uses more calories than most everything else, being equaled only by cross-country skiing and sports that require a lot of running, like soccer, squash, handball and racquetball

Comparing the rates of energy expenditure at RPE values of 11 (fairly light), 13 (somewhat hard) and 15 (hard) on the Borg scale of 6 to 20 between six indoor exercise machines — Airdyne, cross-country skiing simulator, stationary cycle, rowing machine, stair stepper and treadmill — Zeni, et al.,11 found that the treadmill induced a significantly higher rate of energy expenditure at each RPE compared to all of the other exercise equipment. Among the other equipment, the cross-country skiing simulator, rowing machine and stair stepper induced significantly higher rates of energy expenditure than the Airdyne and stationary cycle. The highest HR occurred on the treadmill and the stair stepper, and blood lactate concentration (another marker of exercise intensity) was highest on the stair stepper and rowing machine. The authors concluded that the treadmill is the optimal indoor exercise machine for enhancing energy expenditure when perceived exertion is used to establish exercise intensity.

Virtual Dispensory

Virtual Dispensory

For supplements, please contact Dr. Celeste Ruland

There are so many supplement lines and products out there on the market today, it can become very overwhelming to choose the best products specifically for your concerns.

I have done most of the work for you and set up an account with Emerson Ecologics.  I have been using this distributor company for years and have found great success with their research, product quality, customer service, and delivery speed.

If you are my patient, and I have recommended a product for you to purchase that will assist you in your healthcare plan, please click on the link below.

You will be able to choose from my custom order form, or can search for another supplement using the search tool at the bottom of the page.

*NOTE* that the price of the supplements will be less than retail but greater than wholesale.  You may have the option of "drop-shipping" to your home!

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If you are not my patient yet, please contact me so that we may find the most suitable treatment plan specific for your health concerns.

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ND CPT

Personal Trainer@Boston Sports Clubs: 131 Pitman Street, Providence, RI

Naturopathic Medical Modalities

Naturopathic Medical Modalities

Homeopathic Medicine:
Homeopathic medicine is based on the principle of “like cures like.” Clinical observation indicates that it works on a subtle, yet powerful, energetic level, gently acting to promote healing on the physical, mental, and spiritual levels.

Botanical Medicine:
Many plant substances are powerful medicines. Where isolated chemically derived drugs may address only a single problem, botanical medicines are able to address a variety of problems simultaneously. When properly utilized, most botanical medicines can be applied effectively with minimal likelihood of side effects.

Clinical Nutrition:
Food is the best medicine and is a cornerstone of naturopathic practice. Many medical conditions can be treated more effectively with foods and nutritional supplements than they can by other means, with fewer complications and side effects. N.D.s use diet, natural hygiene, fasting, and nutritional supplementation in their practices.

Orthomolecular Medicine:
When vitamins, nutrients, and minerals are difficult to absorb, are depleted, or are not being ingested in sufficient amounts by dietary habits, these can be replaced using supplementation with only the highest medical grade of potency, purity, efficacy and humanitarian comanies ordered through Dr. Ruland, companies she has accounts with, and/or other licensed Naturopathic Doctors.

Lifestyle Counseling/Stress Management:
Mental attitudes and emotional states may influence, or even cause, physical illness. Counseling, nutritional balancing, stress management, hypnotherapy, biofeedback, and other therapies are used to help patients heal psychologically.

Physical Medicine:
Naturopathic medicine has its own methods of therapeutic manipulation of soft tissue, muscles, bones, and spine. N.D.s also use ultrasound, diathermy, exercise, massage, water, heat and cold, and gentle electrical therapies.
Dr. Celeste Ruland treats many of her patients with Naturopathic Bodywork, similar to deep tissue massage.


*Currently, in about 35 of the United States, Naturopathic Doctors are not licensed to provide the following procedures and treatments; however we are fully qualified to do so in the future if state laws change:

Minor Surgery:
Naturopathic physicians do in-office minor surgery, including repair of superficial wounds and removal of foreign bodies, cysts, and superficial lesions.

I.V. Therapy:
a.k.a.: "liquid nutrition". Dr. Ruland has an extra certification in Intravenous therapy which enables her to provide her patients with the advantage of "liquid nutrition" without the side effects of passing through the digestive system. I.V. therapy ranges from vitamins to minerals to chelation compounds. I.V. therapy has so many advantages, please ask Dr. Ruland about how this can specifically be used for your healthcare.

Certain physical exams including female annual health screening, PAP smears, blood collection and testing, microscopic examination, superficial biopsies.

About Dr. Celeste Ruland

J. Celeste Ruland, N.D., CPT

Dr. Ruland received her medical training in Naturopathic Medicine from the National College of Naturopathic Medicine in Portland, OR. She also holds a national certification in Personal Training from the National Academy of Sports Medicine, specializing in the Optimum Performance Training ™ (OPT™) method. With over six years of personal training experience and bodywork therapies, her approach to healthcare is as individualized as it is well-rounded.

She also completed an additional semester of clinical rounds and classes at a teaching hospital in India:
Smt. Chandaben Mohanbhai Patel Homoeopathic Medical College and Hospital: Irla, Vile Parle (West), Mumbai 400056 (Maha.) Ph: 022-26204045/1135

Dr. Ruland is passionate about promoting health and balance via support, guidance, modeling and education, while embodying the underlying principles of naturopathic medicine, especially "doctor as teacher". She works with each person, meeting them where they are, teaching and leading them to where they can be, in health and in life. She is committed to working with each person, individually, and in accordance with his or her own lifelong journey to attain and maintain optimal balance and health - mind, body and spirit. Dr. Ruland believes prevention is the best cure, but she understands that in the world we live in today, we may need a guide that is an expert in the combination of conventional and naturopathic medicine and strives to tailor care specifically to one’s individual needs.

In addition to the Naturopathic treatment modalities clinical nutrition, botanical medicine, lifestyle counseling and physical medicine, Dr. Ruland has additional training in personal fitness training, environmental medicine, Zero Balancing, biotherapeutic drainage (UNDA), and flower essence therapy. Dr. Ruland has also earned additional certification in classical homeopathy from a Homeopathic teaching hospital in India where she was fortunate to observe cases and attend classes taught by top Indian Homeopathic medical doctors.

Dr. Ruland may incorporate classical homeopathy to enhance your healthcare experience.OPT™ method of personal fitness training is the evolutionary response to the needs of the population today and its holistic, systematic approach resonates with Dr. Ruland’s philosophy regarding the interconnectedness between our mind, body, spirit and environment. It is a training method that will enhance your productivity, confidence, and satisfaction in life, as well as improve your posture, cardiovascular fitness level and physique, while preventing injuries and chronic disease.

Whether you are in need of a bodywork treatment, a food allergy test, a constitutional homeopathic remedy, hormonal balancing support, sports enhancement, weight loss, or a review of laboratory results, Dr. Ruland is more than happy to be your complementary health care provider. Dr. Ruland looks forward to helping you see positive changes in your overall health, fitness, and wellbeing.

Don't put off optimal health, please contact her today for a complementary 15 minute consult to determine if this is the right path for you now.