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Chocolate!

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chocolate heartYou have probably heard or read that chocolate can be beneficial for your health. In pre-Columbian Mesoamerica, chocolate was considered a “food for the gods”, was used in religious rituals and cacao beans were such a previous commodity that they were even used as a form of currency.

Today we are fortunate that chocolate is readily available, but the big problem is that a lot of commercial chocolate you buy is full of things that are best avoided… such as hydrogenated vegetable oils, sugar, artificial sweeteners, additives, preservatives, colours, flavour, powdered milk solids, and much more.

There is a lot of exciting research coming to light about raw cacao, and the benefits of the cacao bean and dark chocolate. These benefits extend to the heart, vascular system, brain, aging, mood and energy. This is in some part due to the fact that raw cacao is abundant in antioxidants, minerals, vitamins and many unique properties. Cacao contains twice the antioxidant content of red wine, and up to three times that of green tea. These antioxidants can improve cognitive impairment and produce nitric oxide with some great cardiovascular benefits.

The ORAC Score measures the benefits of antioxidants. Here is a comparison of the ORAC score per 100 grams for some common foods known to have a high antioxidant level, listed in descending order.

  • Dark Chocolate – ORAC 13,120
  • Milk Chocolate – ORAC 6,740
  • Prunes – 5,770
  • Raisins – 2,830
  • Blueberries – 2,400
  • Blackberries – 2036
  • Kale – 1,770
  • Strawberries – 1540
  • Spinach – 1260
  • Raspberries – 1220
  • Brussel Sprouts – 980
  • Broccoli – 890

Another important nutrient found in cacao is theobromine (a chemical related to caffeine). Theobromine was discovered in cacao and a few other plants in the 19th century, by 1916 it had been extracted from the bean and was being used in medical treatment for oedema and angina. In modern medicine the compound theobromine is used as a vasodilator, this means it can dilate smooth muscle such as the blood vessels, bronchial tubes, large intestine. It is also used as a diuretic and heart stimulant. Recent research shows the effects of how theobromine can lower blood pressure as well as help with asthma.

Unlike caffeine, theobromine does not have an addictive nature or have the same strong affects as caffeine has on the nervous system. The cacao bean can have up to 10% of its weight made up of theobromine, the effects of the theobromine on the body can be up to 6 – 10 hours after consumption.

Importantly, as many of you will attest, chocolate enhances the mood and boosts energy.

So what is the best way to obtain the benefits of chocolate without the nasty hydrogenated fats and processed sugars? Raw cacao powder is now readily available in health food stores, along with raw cacao chocolate bars in an amazing variety of flavours.

Or experiment and make your own raw chocolate truffles. These make great Christmas presenters and look great packaged up in a pretty box or cellophane wrap and ribbon.

 

Raw Chocolate Truffles

Ingredients

  • 1/2 cup of sunflower seeds (or any other seeds you have on hand)
  • 1/2 cup walnuts (or any other nuts you have on hand – cashews are wonderful too)
  • 1/2 cup dates
  • 1/8 teaspoon sea salt
  • 4 tablespoons raw cacao powder

Method

  1. Process the nuts in the food processor. Keep processing them until you can’t see the nuts anymore, but stop processing before they get too soft looking.
  2. Add the dates, sea salt and cacao powder. Process again until everything is well mixed and clumped together.
  3. Roll the balls in your hand and form balls. You may also like to roll the completed truffles in goji berries, coconut, cacao powder, etc.

These keep well in the fridge.

 

 

Achieving Wellness for Life

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100 birthday

On his 100th birthday, Eubie Blake said “If I had of known I was going to live this long, I would have taken better care of myself.”

It is that time of year when good intentions have been set and resolutions made. How have you gone so far? If you have found it too difficult to stay motivated or on track for just a few short weeks, then perhaps it is time to simply get back to the basics of good health. Otherwise, how can you sustain good health for the long term? By following some simple guidelines, most of us can achieve wellness for life.

 

7 Steps to Wellness

Fad diets are out! Sustainable, healthy eating is truly the best way to achieve your goal of vitality and wellness for the long term. It is easy to eat well and be healthy following these key steps :

  1. Include protein-rich foods in each meal or snack, including fish, poultry, lean meats, eggs, dairy, tofu, and tempeh. Remember fresh is best.
  2. Enjoy a minimum of three cups of fresh vegetables per day to help increase long-term health and vitality. Aim to have a rainbow on your plate to ensure good antioxidant intake and seasonal variety.
  3. Enjoy a minimum of two pieces or one cup of fruit per day.
  4. Starchy carbohydrates should be kept at a minimum, with one to two small serves each day. These include cereals, pasta, bread and rice. Where possible choose low glycaemic index options such as wholegrain varieties.
  5. Include nuts, seeds and healthy oils daily. Enjoy up to two tablespoons of healthy oils such as olive oil, macadamia oil or flaxseed oil, and ¼ cup or a small handful of nuts and seeds. Nuts and seeds can also provide protein and other nutrients, such as selenium from Brazil nuts.
  6. Ensure you are well hydrated. Enjoy at least eight glasses or two litres of pure water per day. Use natural flavourings such as fresh lemon, lime, mint or watermelon instead of opting for soft drinks. Reduce caffeinated beverages to one to two per day, and minimise alcohol intake.
  7. It can be a challenge to maintain a perfect diet 100% of the time. Allow yourself a freedom meal once a week. This will keep your life-long wellness program achievable, realistic and enjoyable.

Plan to Play, Be Active, Relax and Enjoy:

Achieving wellness can require a bit of juggling initially to maintain balance in all areas of your life; and consistently eating well is only one facet of your wellness plan. It is important to exercise regularly to support your physical and mental wellbeing. Aim for 30 minutes of light to moderate exercise most days of the week. Find an activity that you enjoy doing and stick with it. Relaxation activities such as yoga, spending time in nature, playing with pets or meditation can also help increase the feel good chemicals in your brain and help you to de-stress. Fun social activities, such as sharing a meal or having a laugh with friends and family are also an important aspect of a happy, balanced life. Speak to your Practitioner for advice on setting Wellness goals and monitoring your progress towards health and vitality.

Maintain Your wellness with Key Supplements:

Research shows key natural supplements can complement your wellness diet and lifestyle program such as:

  1. A high quality fish oil to provide daily omega-3 for a healthy heart, supple joints and healthy nervous system.
  2. A high-strength probiotic can help to maintain the right balance in your digestive tract, as many lifestyle factors can throw this balance out. Probiotics can differ depending on strain and species so come in and talk to your Practitioner today to find the right probiotic to help you achieve Wellness.
  3. A daily multivitamin and mineral formula to fill any nutritional gaps that your diet doesn’t fulfil.
  4. A good quality antioxidant formula to support healthy ageing and reduce the risk of developing chronic disease. Resveratrol is a flavonoid commonly found in red wine and is a powerful antioxidant that may assist in preventing age-related diseases.

Resveratrol also supports cardiovascular health and has anti-inflammatory properties that are beneficial in any Wellness program.