Monthly Archives: February 2012

Feb.14.12-Dark Chocolate

Eating Dark Chocolate May Help Prevent Heart Problems

 

A Reuters Health article of August 27, 2003 reports on research that shows that eating dark chocolate, but not milk chocolate, raises plasma antioxidant levels, an effect that could help protect against heart disease. The new study from the University of Glasgow, showed eating chocolate increases blood antioxidants but consuming milk at the same time cancels the health benefits.

What are antioxidants? They are compounds that combine with free radicals in the body and neutralize their damaging effects. What are free radicals? These are highly reactive molecules that are produced through normal body processes, as well as external stimuli such as air pollution and tobacco smoke. These free radicals react with billions of cells in the body and may lead to the development of a number of chronic diseases including cancer, cataracts and heart disease. There are many studies in the medical journals demonstrating the positive effects of antioxidants on large populations to decrease the frequency of new cancers as well as decrease the recurrence rates in people who already have cancer. Additionally, antioxidants have been shown to have a positive effect on the cardiovascular system by decreasing the heart attack rate.

Volunteers in the University of Glasgow study were given either plain (dark) chocolate or milk chocolate. Some were also given milk in the double-blind experiment. Then their antioxidant levels were tested. Blood analysis one-hour after dark chocolate was eaten revealed a significant rise in antioxidant levels. “Those volunteers who had dark chocolate had a 20 percent increase in antioxidants in their plasma,” said Alan Crozier, one of the research team. “But those who had milk chocolate, or milk with their dark chocolate, showed no increase in epicatechin plasma levels.”

Why is Dark Chocolate Healthy?:

Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables. These benefits are from flavonoids, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease. Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries). Flavonoids also help relax blood pressure through the production of nitric oxide, and balance certain hormones in the body.

Benefits of dark chocolate… Yes, the legends are true: They do exist!

But, before you go rummaging through year-old Halloween candy and stuffing your face with Snicker’s and Tootsie Roll’s, there’s a few things you need to know.

First, and most importantly, true dark chocolate is usually considered anything at or above 65% cacao.

You’re not going to find this percentage mixed in with the Skittles and Gummy Bears, and it does taste a bit different than the sugar-laden milk chocolate you’re probably used to, but most convenience and grocery stores do have a few high percentage options to at least take them for a test taste.

Don’t worry: Just like with wine, it’s an acquired taste for some, and your palette will adjust. I remember the first time I tried 65 percent, and I had to spit it out. I’ve since worked my way up the cocoa tree to being able to thoroughly enjoy 80-85% (I’m working on the 99, but that’s the extreme!).

The higher the percentage of cacao, the more benefits and better nutritional value the chocolate contains.

For example, an average 65% dark chocolate serving would look something like this (these are estimates, as actual numbers will vary, depending on brand, size, etc.): Total Fat 15 g, Sat. Fat 9 g, Sugars 16g, Protein 3g.

Comparatively, an average 99% dark chocolate serving would look something like this (these are estimates, as actual numbers will vary, depending on brand, size, etc.): Total Fat 22 g, Sat. Fat 14 g, Sugars 2g, Protein 5g.

As you can see, the higher up the percentage scale you go, the less sugar and more protein you’re going to get.

You may also notice the high fat content, but the majority of this comes from healthy fats (yes, there is such a thing!).

5 Benefits of Dark Chocolate

  1. Studies have shown dark chocolate to lower blood pressure
  2. Studies have also shown dark chocolate to lower bad cholesterol (LDL)
  3. It turns women on more than a passionate kissing session (no wonder they want it for Valentine’s Day!)
  4. Contains serotonin, a natural mood-boosting anti-depressant
  5. Stimulates pleasure-inducing endorphin production

Now, even though there are several benefits of dark chocolate, as with anything else, moderation is key. Make sure your chocolate delights fit into your daily caloric needs, and try to work your way up to the highest percentage dark chocolate you can enjoy.

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Article Source: http://EzineArticles.com/?expert=Brandon_Johnsonn

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Feb.6.12-Omega 3′s

Story at-a-glance

  • Omega-3 fat deficiency is a contributing factor to many neurological and psychological problems, including degenerative disorders such as “age-related” memory loss and Alzheimer’s
  • Sixty percent of your brain is fat. DHA alone makes up about 15 percent to 20 percent of your brain’s cerebral cortex, as well as 30 percent to 60 percent of your retina, making it an essential nutrient for both brain- and eye health
  • It’s important to get the bulk of your omega-3 fat from animal-based sources such as krill oil, because the DHA and EPA are far more important for your health than the plant-based ALA. While ALA can convert into DHA/EPA, this conversion is severely impaired when you have elevated insulin levels, which affects over 80 percent of Americans
  • In two different studies, taking 800-900 mg of DHA per day for 16-24 weeks resulted in significant improvements in memory, verbal fluency scores, and rate of learning

Humans evolved with a staple source of the essential omega-3 fat docosahexaenoic acid (DHA) in their diets, namely seafood. Animal based omega-3 fats are considered essential because they cannot be synthesized in appropriate quantities by your body and must be supplied through your diet.

The introduction of high-quality, easily digested nutrients from seafood into the human diet coincided with the rapid expansion of grey matter in the cerebral cortex — a defining characteristic of the modern human brain. The DHA molecule has unique structural properties that provide optimal conditions for a wide range of cell membrane functions, and grey matter is a particularly membrane-rich tissue. There’s no doubt you need omega-3 fat for proper brain function. In fact, mounting evidence suggests that deficiency in this essential fat may lead to brain degeneration. According to a recent article published in the journal Nutrients1:

“An emerging body of research is exploring a unique role for DHA in neurodevelopment and the prevention of neuropsychiatric and neurodegenerative disorders.”

Plant-Based versus Animal-Based Omega-3 Fats

Before we go any further, it’s important to recognize that animal-based omega-3 fat is not interchangeable with plant-based sources of omega-3. And while you do need both in your diet, animal-based omega-3 fats are particularly important for your brain health. Dietary fish and marine oil supplements such as krill oil are a direct source of EPA and DHA. Plants, on the other hand, contain the parent omega-3, alpha-linolenic acid (ALA), which can be converted into eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). However, as stated in the featured article, this conversion is ineffective in general, and appears to get progressively more ineffective with age:

“Unlike the photosynthetic cells in algae and higher plants, mammalian cells lack the specific enzymes required for the de novo synthesis of alpha-linolenic acid (ALA), the precursor for all omega-3 fatty acid syntheses. Endogenous synthesis of DHA from ALA in humans is much lower and more limited than previously assumed.

… [A]fter much intense research, the 1989 NATO Advanced Research Workshop on dietary n-3 and n-6 fatty acids on biological effects and nutritional essentiality, agreed by consensus that n-3 fatty acids generally: (1) have anti-inflammatory properties; (2) lower serum triglycerides and cholesterol; and (3) decrease thrombosis and platelet aggregation. Therefore administration was recommended as beneficial in cardiovascular disease, hypertension and rheumatoid arthritis.

Since then, however, there has been a wealth of evidence to support the notion that the omega-3 fatty acids are not bioequivalentand that the longer chain EPA and DHA are much more important than their precursor ALA.” [Emphasis mine]

The reason why EPA/DHA are more important is because although ALA (that you get from plant sources) is an essential nutrient, the conversion of ALA to EPA and DHA is typically severely impaired by inhibition of delta 6 desaturase; an enzyme necessary for the conversion. Elevated insulin levels impair this enzyme, and over 80 percent of the U.S. population has elevated insulin levels, so chances are high that you’ll be part of this significant majority… Therefore, you want to make sure you get the bulk of your omega-3 from animal sources, not plant sources, to make sure you won’t develop a deficiency.

DHA: One of the Most Important Nutrients for Brain Function

Sixty percent of your brain is fat. DHA alone makes up about 15 percent to 20 percent of your brain’s cerebral cortex, as well as 30 percent to 60 percent of your retina, making it an essential nutrient for both brain and eye health.

It’s found in high levels in your neurons; the cells of your central nervous system, where it provides structural support. When your omega-3 intake is inadequate, your nerve cells become stiff as the missing omega-3 fats are substituted with cholesterol and omega-6 instead. Once your nerve cells become rigid, proper neurotransmission from cell to cell and within cells become compromised.

The influence of omega-3 fat on physical and mental health has been the subject of intense research over the last four decades, and there’s compelling evidence that animal-based omega-3 fats can help reduce the symptoms of a variety of psychiatric illnesses and degenerative brain disorders. For example, low DHA levels have been linked to:

  • Memory loss ,Alzheimer’s disease , Depression ,Schizophrenia, Bipolar (manic-depressive) disorder

Aside from optimizing your omega-3 intake, ideally by taking a krill oil supplement, the following guidelines can also greatly increase your chances of avoiding any kind of cognitive decline:

  • Eat a nutritious diet with plenty of vegetables, paying special attention to avoiding all forms of sugar, especially fructose. Experts are starting to look at memory problems like Alzheimer’s as a form of brain starvation, and glucose metabolism appears to play an important role in the disease. It’s already known that diabetics have four times the risk of developing Alzheimer’s, and  those with prediabetes have triple the risk.
  • Avoid and remove mercury from your body. Dental amalgam fillings are one of the major sources of mercury, however you should be healthy prior to having them removed. Once you have adjusted to following the diet described in my Nutritional Plan, you can follow the mercury detox protocol and then find a biological dentist to have your amalgams removed. ONLY see a high-quality biologically trained dentist to remove your amalgams or your health could get ruined.
  • Avoid aluminum, such as in antiperspirants, cookware, etc.
  • Exercise for three to five hours per week. According to one study, the odds of developing Alzheimer’s were nearly quadrupled in people who were less active during their leisure time, between the ages of 20 and 60, compared with their peers.
  • Avoid flu vaccinations as they contain both mercury and aluminum!

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