Chocolate and Your Health: Good or bad?

Could Chocolate's Good rap be the Best Health News Ever?



Patients tell me that Easter is a favourite time for them as it's ok to have chocolate.

They seemed shocked and surprised when l tell that most days of the year are my favourite because they involve chocolate is some form or other. Truly one of my favourite subjects, and not just for Easter, and as part of a well balanced diet with good amounts of exercise each day, then some chocolate, especially dark chocolate may just be what some of us need and not have to feel too guilty about consuming.

With extensive world wide research in recent years looking into to the potential benefits of the cocoa bean and resulting product, chocolate having thrown up very interesting results, the euphoria surrounding this may well be justified, as has been highlighted already in 2012.

I was heartened (excuse the pun) by a study from Vanderbilt University Medical Centre in the US, where Vanderbilt Heart and Vascular Institute cardiologist Julie Damp, M.D and he team looked further into previous research of the heart health benefits of Dark Chocolate  and it's potential antioxidant affect of it's Flavonoids being good for heart health, which are also similarly present in Red Wine.

The research team in this instance back up a previous report from January this year from Susan Ofria, a registered Dietitian at the Loyola University Health System’s Melrose Park Campus, that looked specifically at the active component in Chocolate and Red Wine, Resveratrol, that provides that antioxidant potential and the benefits for health, such as in heart health.

Dark Chocolate may hold potential benefits to heart health

Dark Chocolate with a Cocoa content higher than 70% (I prefer to get my hands some amazing 85% chocolate) contains the beneficial levels of Resveratrol that may be beneficial to health as part of a well balanced diet and active lifestyle,  and is associated with lower blood pressure, lower blood sugar levels and according to these reports "improvement in the way your blood vessels dilate and relax," all with the potential to assist with health in the right circumstances.

As highlighted previously in this blog, scientific research has pinpointed Resveratrol for it's potential anti cancer abilities, prevents age related impairment, have a positive impact on obesity, it's anti-inflammatory, antioxidants affect that can at the same time increase blood flow and overall further reduce the risk of Cardio vascular disease (CVD), and may have potential benefits in regards Metabolic syndrome and dark chocolate and cocoa can now be added to the products that contain the naturally occurring antioxidant.

Further chocolate benefits studies have similarly suggested the potential for health in a well balanced diet, firstly, chocolate and heart health as highlighted by Dr Oscar Franco and colleagues from the University of Cambridge carried out a large scale review of the existing evidence to evaluate the effects of eating chocolate on cardiovascular events like heart attack and stroke.

 

And before that, Circulation: Heart Failure, a journal of the American Heart Association, reported the work of Murrray Mittleman, M.D., Dr.P.H., lead researcher of the study at the Cardiovascular Epidemiology Research Unit at Harvard Medical School's Beth Israel Deaconess Medical Centre in Boston, where links we made to weekly chocolate consumption with higher Cocoa content, usually found in Dark chocolate, or especially in European chocolate, potentially leading to lower risk of heart failure, as Dr Mittleman highlighting what we all really know...

"You can't ignore that chocolate is a relatively calorie-dense food and large amounts of habitual consumption is going to raise your risks for weight gain,".......But if you're going to have a treat, dark chocolate is probably a good choice, as long as it's in moderation."

Which Chocolate is Best?

By all accounts from the research detailed above and much more into the antioxidant content of chocolate and any potential health benefit it may have, it's dark chocolate that comes out on top in this regard, but along with comes research from Denmark, where scientists at the University of Copenhagen, Faculty of Life Sciences (LIFE) have shown that dark Chocolate may also be more filling than milk chocolate, giving a general feeling of satiety longer than milk chocolate and lessen the potential for food cravings, over-eating and consumption of too many calories.

With the calorific content the same for both milk and dark chocolate in the study, participants after the consumption of the chocolate ate significantly less in an subsequent meal and overall had less of an appetite for over eating too much on sugary, salty and fatty foods.

Dark Chocolate could reduce cravings, ease emotional stress and assist the Liver

And the potential benefits may not end there according to research highlighted in the American Chemical Society (ACS) Journal of Proteome Research, some Dark chocolate each day within a well balanced diet may help ease 'emotional stress' by a reduction in levels of stress hormones and other stress-related biochemical changes in volunteers who rated themselves as 'highly stressed' and were asked to eat dark chocolate for a two week period.

"The study provides strong evidence that a daily consumption of 40 grams [1.4 ounces] during a period of 2 weeks is sufficient to modify the metabolism of healthy human volunteers," 

 The beneficial Phytochemicals and Antioxidants qualities of dark Chocolate are also interesting researchers and scientists looking at the impact of Liver damage from cirrhosis and whether chocolate, especially high quality dark chocolate may help reduce damage.

The Spanish research team looked at results that showed dark chocolate consumption could

"reduce the postprandial (after-meal) blood pressure in the liver (or portal hypertension) associated with damaged liver blood vessels (endothelial dysfunction). "

 The damage done by Liver Cirrhosis can not only cause a dangerous raise of blood pressure levels in the Liver, but also elsewhere in the body leading to potential fatal consequences for health, however, Dark Chocolate consumption could provide some benefit.

Cocoa- A 'Super Fruit' ?

So with researchers and scientists alike highlighting the potential benefits of some daily consumption of dark Chocolate within a balanced diet and lifestyle on our health, some going so far to call Cocoa/chocolate a 'Super Fruit' that may be good for the heart, liver, blood pressure and our emotional state then one can start to see how great some of the 'dark stuff' may just be.

I for one shall continue to choose my Dark Chocolate well and try and enjoy some each day in between the fruits and Vegetables and the 15 minutes of exercise.

Happy eating!

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Cold Calling. "Hi, my name is Zinc, and l can help you!"

Cold Virus Vs. Zinc Supplementation: Let Battle Commence!

News flashed around the world this week which pardon my cynacism, was hardly rocket science, but news which confirmed already firm beliefs held with many people of health, science, preventative health, nutrition (like me) that Zinc supplements are better for reducing the severity and duration of illness caused by the common cold than say, oh, Antibiotics!

No.

What will the drug companies say. No more peddling of antibiotics for colds at medical centres. hospitals and GP surgeries around the world.

How profits will suffer!

American plans to push supplement use in preventitve health has more and more sound footing by the second.

Will other countries follow suit?

Don't bet on it, but at least us health practitioners who do care and do give a damn can give our insight of such benefits that may be possible from certain supplement use to our patients and to a wider audience through mediums such as this blog.

Zinc could play important role against the common cold

The review of new data carried by an Indian team and published in the Cochrane Library

updates similar work from 1999 and includes the data from a total of 15 new trials carried out by scientists and researchers with the involvment of 1360 people as subjects.

Accordingly, results from these various trials highlight the benefits of consumption at the onset of cold symptoms of Zinc supplement tablets, syrup or Lozenges to assist in the fight against the virus and help reduce the severity and length of the illness, very important when people need to work in hard economic times and children need to attend school so not to fall behind with education.

Lead researcher Meenu Singh, of the Post Graduate Institute of Medical Education and Research in Chandigarh, India, said in a news release:

"This review strengthens the evidence for zinc as a treatment for the common cold,"

 After a week of use with Zinc supplementation, the team found in it's many results and data that more patients had cleared their cold symptoms compared to those taking a placebo.

And data from children and Zinc use discovered after 5 months or longer, they caught fewer colds and ultimately took less time off school.

Less Antibiotic use because of this research review will be important when considering the implications of antibiotic resistance that has become common in today’s modern world and another hardship for the medical profession to understand and overcome.
Data such as this may help.

With data only considering healthy subjects taking Zinc supplements for colds and related illnesses, the researchers will turn their attention to subjects already suffering from particular types of illness such as respiratory problems like Asthma, which can be made much worse by the onset of cold virus, and also in developing, low income countries where Zinc deficiency may be more common than not.

http://onlinelibrary.wiley.com/o/cochrane/clsysrev/articles/CD001364/frame.html 

Zinc rich foods should be consumed all year round, and more so at times when cold virus is more prevalent, as in the winter.

Zinc rich food sources include:

• Spinach
• Beef
• Lamb
• Summer Squash
• Asparagus
• Chard
• Pumpkin seeds
• Green peas
• Sesame seeds
• Flax seeds
• Walnuts
• Almonds
• Cashew Nuts

Zinc deficiency has been shown to compromise white blood cell numbers hence it's negative affect on immune function. Supplementation has been shown to restore conditions to normal.

As well as immune function, zinc helps with blood sugar balance, important for maintaining balanced energy levels and avoiding over-eating or poor eating habits.

Without enough Zinc in our diet, the insulin needed to carry sugar from the bloodstream into cells will become impaired, insulin response decreases, and blood sugar imbalance may occur, important when trying to balance energy levels and control weight.

Zinc deficiency may also affect metabolic rate, the rate at which the body uses up energy, so important that enough is consumed in the diet.

Zinc deficiency may occur because of digestive complaints such as IBS, or impaired digestion due to decreased stomach acid or insufficient numbers of digestive enzymes.

Alcohol will also deplete stores of the trace mineral Zinc, so important at Christmas when we consume more alcohol and tend to be prone to more colds in the following cold/flu season!

Alcohol consumption during pregnancy causes depleted zinc, and resulting foetal zinc deficiency may explain possible birth defects and neurodevelopmental abnormalities associated with alcohol exposure. 

Alcohol Depletes Zinc in the body. Could be significant health implications for all

Zinc Supplements

Good quality, well researched supplements l have found useful and to the liking of my clients when required, can be acquired if needed and under supervision and advice of a qualified practitioner from:

 

http://www.cytoplan.co.uk

Zinc Supplements to help with those winter colds!

Cytoplan WholeFood Zinc 7.5mg:
Wholefood Zinc is made from hydroponically-grown brassica (a member of the broccoli family). Possibly the only genuine wholefood zinc product on the market. 

This edible species of broccoli has a tremendous capacity to bioaccumulate high levels of minerals and metabolise them into its plant tissue and structure, which is why it is so ideal for producing supplements where higher levels of minerals are required than would normally be present in the food we eat.

Suggested Intake: 1-2 capsules daily, or take as directed by a practitioner. Best time to usually take Zinc supplements such as this would be at just before going to bed with a very small sleep inducing snack.
Suitable for: Vegetarians and vegans and for people with Candida and yeast sensitivities.
Contraindications: None.
Non-Active Ingredients: Vegetable magnesium stearate, hydroxypropylmethylcellulose.
Non GM & Free From: Yeast, wheat; starch, gluten; added colourings, sweeteners & preservatives.
Storage: Keep cool, dry & out of direct sunlight.

For a syrup for cold season consumption that may help, which not only contains zinc, but a nemesis of the cold and flu virus, Black Elderberry, Sambucus nigra, try the Sambucol range of supplemented syrups such as this:

Zinc & Black Elderberry. Lovely!

More on Black Elderberry and cold virus in the future.

Toodle pip!

Nutrition Advice

For more benefits of a well balanced diet, healthier lifestyle and the potential of Zinc in foods and in Supplements, come and visit me at my clinic and see what positive changes maybe suitable for you.

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What do you mean Halloween has come and Gone!!!

I enjoyed writing this so much last month for production.....but no production came about.....So l decided to post it again, mainly because l was so proud of the Organic pumpkins we produced on our Co-Operative allotment in the heart of the Midlands, and the fact that l produced so much nice food and meals out of the subsequent cooking jaunt!


Foods Of the Week:  Halloween. (Ok, it's over, but lm still stuck in summer mode so give me a chance!)

Don't throw away all the flesh please

                                  
Foods of Halloween week (Autumn has almost been and gone but who cares)....could only Pumpkin and Apples...or Carving lanterns and apple bobbing if your American (lm not....No comment!)

 An apple is for life...not just for bobbing

So you have your Pumpkin lanterns at the ready and the apples ready for Bobbing...but how good are these scary but delicious foods and just how easy is it to cast the spell that turns them into wonderful healthy treats!



Pumpkins:
Coming from the Greek word "pepon", today’s Pumpkins, not just a Halloween Candle Holder, but a wonderful Seasonal vegetable for the Autumn months.

Coming in various shapes and sizes with many different varieties, Pumpkin is rich in Vitamins and Minerals, as well as possible potent antioxidants, with both the flesh and seeds nutritionally beneficial.

Low in Calories and fat, Pumpkins benefit from being rich in nutrients such as:

* Alpha-carotene (converted by the body into Vitamin A)
* Beta-carotene   (converted by the body into Vitamin A)
* Vitamin C
* Vitamin E
* Potassium
* Magnesium
* Panthothenic acid
* Manganese
* Dietry Fiber

High in nutrients but low in calories, Pumpkin's variety of nutrient benefits may act as powerful anti-inflammatory agents as well as powerful antioxidants that assist with a strong Immune system as part of a well balanced diet, while levels of Dietry Fibre help with Blood sugar control and healthy digestion

 

Pumpkin Recipes: Easy & Nutritious

Steamed Pumpkin, Pumpkin Soup and Spicy Pumpkin Stew

Steamed Pumpkin and Feta Salad:            

- Peel the outer skin of the pumpkin and removed flesh and seeds (keep seeds to one side).
- Cut up Pumpkin into 1inch squares and fill two desert bowls with Pumpkin
- Steam using electric or Bamboo/Stainless steel stove-top steamer for 7 minutes

With some lemon Juice and Organic Extra virgin olive oil, pepper and sea salt mix and make a dressing. Add crumbled feta cheese, fresh rosemary and sage to steamed Pumpkin on a bed of Rocket or Baby spinch, along with dressing for quick easy snack.
Adding fresh chilli and Turmeric to dressing can add extra Kick as well as highly beneficial extra elements to this nutritious meal.

 Soup             

-Adding steamed Pumpkin to a pan with 1-2 cups of vegetable stock, 3 Tbs of coconut milk (canned tomatoes as an alternative) and bring to the boil.
- Fresh Ginger, Turmeric, sea salt and pepper to taste
- Blend with hand blender or food processor
-Wait to bring to slight boil and well heated through and serve.

 

 

 

Spicy Stew          

-Add already Steamed Pumpkin to a pan with a chopped red onion (cut and leave onion for 5 minutes before adding), along with4-6 chopped Organic/home grown carrots- 

-Red and green Chillies 

-1 pint of water

- Tsp Cumin, Paprika and Turmeric
- 1 carton of Organic Chopped Tomatoes
- Separately Stem fry fresh prawns with olive oil and 1 Tbs of water
- Bring soup to boil and cook for 15 minutes and then Blend with mixer/processor for 1 minute
- Add cooked prawns (chicken or turkey as other options) to soup, along with carton of Organic Butter beans
- Add Organic brown Basmati rice or Spelt or Buckwheat pasta according to taste
- Cook for further 15 minutes

Enjoy!



Apples:           

Forget all those bobbing apples in the bowl of water from the ancient Celtic tradition, and most recent North American association, apples have so much more to offer.

Coming from the Latin word “Pome”, apples originate from the Rose family and are associated with Love and Fertility.
In their many different varieties of colour, shape and size, apples are rich in Flavonoid and Phenolic antioxidants as well a good source of Vitamin C.
Apples also contain good amounts of Dietry fiber for Balanced Blood sugar and healthy digestion.

Whether part of a dessert or salad, apples are a great snack being low in calories.
As a seasonal fruit especially around autumn time, and apart from bobbing at Halloween and your mothers Traditional Apple crumble, what else can this Super Fruit do!

Apple Sundae:  

-         2 Apples cut into quarters and cored, add chopped almonds and grated coconut

-         In a small bowl, add home made almond butter to 3-4 Tbs of Organic Honey

-         Drizzle almond/honey sauce over apples and chopped nuts for quick easy dessert.

Add Homemade Granola and cinnamon for something a bit different.

Breakfast apple:             

-Diced apple, Organic Natural yogurt, chopped almonds, walnuts and Pumpkin seeds, raisins and Honey. Great as a Snack taken to work!

To bake apples in the Oven will means beneficial nutrients such as Vitamins, Antioxidants and enzymes can easily be destroyed.

So keep it natural, quick and easy.

And Eat such foods anytime of the year, just replace Pumpkin if not available, with Butter nut squash and steamed sweet potato. 

Tom, Barbara, Jerry and of course Margo!

Try Growing your own on your own allotment or prepare a patch of garden...or a friends garden....just ask them first, Im not Jerry and this is not the Good Life.

It's a Great Life!                            

Enjoy!

P.S It's Christmas soon so l have been told, though l was till hoping for summer sun until the reality of shop front Christmas lights and That's What l call Christmas Music Vol. 76 playing everywhere.....

So soon will come our run up to Christmas, Good Food, good nutrition, good health that will be happy and healthy for all...

Except maybe for people like me who still wish it was Summer!