The holiday season is stressful for everyone, but especially for caregivers. Here’s a list of my favorite ways to destress any time of the year.
Breathe! When we are stressed, we tend to hold our breath. Take a 5-minute break and sit down in a comfortable chair. Close your eyes and take a deep breath, in and out. Then focus on your breath and watch how your mind quiets down and your muscles relax. Then remember to breathe throughout the day. Whenever you feel yourself getting anxious or tight, take a deep breath and let it go.
Drink water. We’ve heard it a million times but it’s always good to be reminded. Forget about sodas and limit the wine and alcohol. Staying hydrated, especially at this time of year, is vital to supporting the immune system and reducing inflammation. It’s also important to support healthy cognitive function and memory.
Eat walnuts. A daily dose of about 9 whole walnuts or 1 Tbs. walnut oil helps your blood pressure from spiking during stress. Walnuts contain L-arginine, an amino acid that helps relax blood vessels, which in turn helps reduce hypertension.
Drink green tea. L-Theanine is the main chemical constituent in green tea. It is an ideal nutritional aid for stress because it produces alpha-wave activity that leads to deep relaxation and mental alertness. This is especially important because to mitigate stressful situations, it’s important to remain calm and alert. Theanine also stimulates the release of the neurotransmitters GABA, serotonin, and dopamine, which help us feel happy, motivated, and calm. Green tea extract is available as a nutritional supplement, which might be easier and quicker to take, and it’ll save you a lot of trips to the bathroom.
While we’re on the topic of “green,” be sure to eat green leafy vegetables for vitamin B and magnesium, both of which help your body cope with stress.
Two handfuls of cashews (make that a small handful, please; one ounce of cashews contains 157 calories.) provide the equivalent mood-boosting effect as a therapeutic dose of Prozac because they are one of the highest natural sources of tryptophan, the precursor for serotonin, the feel-good neurotransmitter.
Did someone mention dark chocolate? It reduces cortisol, the stress hormone that causes anxiety symptoms. Just a couple of pieces should do the trick.
Walk around the block. Just getting out into fresh air will instantly relieve stress, and moving your body gets your blood pumping and will clear your mind.
Light candles and play relaxing music while you eat. It will change the mood instantly.
Aromatherapy is a miracle cure for stress and anxiety. Use a wall plug-in to diffuse the aroma of lavender oil to uplift mood, or place a few drops on a handkerchief and tuck it into a shirt pocket or on a pillow. Other oils to try: vetiver, frankincense, myrrh, orange, lemon, bergamot, and grapefruit.
Music is the universal language, and it is also the universal stress reliever. Whether it’s jazz, classical, or hard rock that makes you feel better, by all means, play it loud, play it soft, dance to it, drive to it, go to sleep to it. It will definitely help.
Getting the proper rest is vital to staying healthy and reducing stress. Prepare yourself for a deep night’s sleep by unplugging from electronics at least an hour before bed, taking an Epsom salt bath (put several drops of lavender oil in the water for added relaxation), and making sure the room temperature isn’t too warm. Good night, sleep tight!
If you, or someone you care about, tend to suffer from stress, anxiety, or depression, these recommendations might just “take the edge off” and improve your quality of life … without the risk of side effects. May the holiday season begin!
Have a safe, healthy, and fun holiday season, and many blessings for a year filled with ease and peace.
When I was in Mexico I visited a chocolate museum. It’s hard to get through the exhibit without drooling since the rich, sweet odors permeate every room. The last stop before the exit was a large display of chocolate that was for sale. Chocolate made from coarsely ground cacao, sugar, and cinnamon. Chocolate with chile, nuts, and spices, and mole sauce cooked for half a day and filled with more than a dozen spices. The Mexicans know how to make chocolate!
And it’s no wonder. Cacao plants were grown in Mexico 4,000 years ago, and the Olmec, one of the earliest civilizations in Latin America, turned the bitter cacao beans into cocoa, which they drank and used as medicine. Later, the Mayans came up with a brew made of roasted cacao seeds, chilies, water, and cornmeal. The Aztecs used cacao beans as currency and believed that chocolate was a gift from the god Quetzalcoatl. They drank it as a delicious foamy beverage, an aphrodisiac, and as a preparation for war.
When the Spanish arrived, they brought nuts and spices with them. This is where the common practice of adding almonds and cardamom to Mexican chocolate stems from.
So thanks to the Mexicans and Spanish, we have the amazing pleasure of drinking and eating chocolate. In addition to its delectable taste, chocolate offers numerous health benefits. But there’s a big difference between eating dark chocolate and milk chocolate. Dark chocolate has the highest percentage of cocoa solids and cocoa butter, as well as sugar and cocoa bean powder. It also contains flavonoids, plant-based compounds that have anti-inflammatory and antioxidant properties that support immunity. Additionally, it contains magnesium, sulfur, calcium, iron, zinc, copper, potassium, and manganese, which are essential minerals. Dark chocolate also contains epicatechin and gallic acids which support the heart, act as anticarcinogens (anti-cancer), and support brain health and mental clarity.
Milk chocolate contains milk powder, sugar, and a small percentage of cocoa solids and cocoa butter. It has a creamier and sweeter taste. It contains less than 10 percent of cocoa versus the minimum of 35 percent cocoa that dark chocolate contains, which means it doesn’t offer nearly the number of health benefits as dark chocolate.
Nutritionists recommend consuming chocolate products that contain 70% to 80% cocoa. If you just want pure and simple health benefits, forego the chocolate and take raw cacao capsules. Although I definitely wouldn’t recommend giving your sweetheart a bottle of cacao capsules on Valentine’s Day. Indulge in the good-tasting stuff!
If chocolate is so good for you, what’s all the fuss about it containing heavy metals?
Consumer Reports recently created a brouhaha about lead and cadmium found in popular dark chocolate bars. In fact, cadmium and lead were found in all 28 dark chocolate bars that were tested. The levels of both lead and cadmium were highest in: Theo organic pure dark 70% cocoa, Theo organic extra dark pure dark chocolate 85% cocoa, Green & Black’s organic dark chocolate 70% cacao, Trader Joe’s The dark chocolate Lover’s chocolate 85% cacao, and Lily’s extremely dark chocolate 85% cocoa.
The safer choices were: Mast organic dark chocolate 80% cocoa, Ghiradelli intense dark chocolate 86% cacao, Valrhona Albinao dark chocolate 85% cacao, Taza chocolate organic delicious dark chocolate 70% cacao, and Thiradelli intense dark chocolate twilight delight 72% cacao. Click here to find out about other brands and bars: https://www.consumerreports.org/health/food-safety/lead-and-cadmium-in-dark-chocolate-a8480295550/
What’s so terrible about heavy metals?
Regular and long-term exposure to just small amounts of heavy metals can result in a number of health problems. The biggest danger is for pregnant women and young children because the metals can cause developmental problems and even lead to lower IQ. But all adults should be concerned because frequent exposure can result in kidney damage, reproductive problems, hypertension, and immune system suppression.
Dark chocolate contains more heavy metals than milk chocolate because it contains at least 65 percent cacao by weight.
Play it safe.
If you’re addicted to dark chocolate, find a brand that is considered “safer” and contains a lower cacao percentage. Treat dark chocolate as a treat and limit yourself to one ounce, and trade it for milk chocolate half of the days you normally consume it. Don’t assume that organic dark chocolate is safer because it isn’t. Check the Consumer Report list (link is above). And severely limit the amount of dark chocolate that you give young children.
Remind me again why chocolate is good for you.
10 reasons to eat chocolate
Chocolate is an aphrodisiac. Legend has it that the Aztec emperor Montezuma was said to consume large amounts of the cocoa bean to fuel his libido. Today, scientists attribute the aphrodisiac qualities of chocolate to two chemicals: 1) tryptophan, which is a building block of serotonin, a brain chemical involved in sexual arousal. And, 2) phenylethylamine, a stimulant related to amphetamine, that is released in the brain when people fall in love. What about you? Do you experience a heightened sense of arousal after eating dark chocolate?
Chocolate contains good-for-you antioxidants Chocolate comes from the cacao bean, which thrives in hot, rainy climates in South America, Africa and Indonesia. Similar to grapes, the local soil and climate affects the taste of the harvested beans. When you buy a chocolate bar that has the percentage number on the bar wrapper, that represents the weight that comes from the cacao bean content, according to Robert L. Wolke, author of What Einstein Told His Cook: Kitchen Science Explained. The higher the number, the lower the percentage of sugar and the more bitter and complex the flavor, he says. And the higher the number the more antioxidants.
Cacao is rich in essential minerals: magnesium, sulfur, calcium, iron, zinc, copper, potassium and manganese, all essential minerals . . . and antioxidants that support immune health.
Chocolate reduces your risk of Type 2 Diabetes Researchers discovered that the flavanols in chocolate have beneficial effects on insulin resistance, a risk factor for Type 2 diabetes. In a 30-year-long study of 953 men and women from the Maine-Syracuse Longitudinal Study (MSLS), researchers found that the individuals who never or rarely ate chocolate had a significantly higher chance of developing Type 2 diabetes after five years when compared to individuals who ate chocolate more than once a week. Habitual chocolate intake and type 2 diabetes mellitus in the Maine-Syracuse Longitudinal Study: (1975-2010): Prospective observations.
Supports mental function. A recent analysis of several studies on the effects of cocoa polyphenols on cognition in healthy adults found that they enhanced memory and executive function. https://pubmed.ncbi.nlm.nih.gov/31933112/ In an earlier study carried out by the University of L’Aquila in Italy, 90 elderly participants with mild cognitive impairment (MCI) drank cocoa containing high, medium, or low levels of flavonoids. At the end of the eight-week study, researchers found improvements in motor response, working memory, task switching, and verbal memory in the participants who drank cocoa with a higher flavanol content. (Hypertension, Aug. 14, 2012) Alzheimer’s and dementia patients are especially fond of sweets because the taste of sweetness is the last taste to disappear. Another study that evaluated the effect of cocoa flavonoids on cognitive function, blood pressure control and metabolic function in the elderly also found positive results. https://pubmed.ncbi.nlm.nih.gov/25733639/ So if your loved one has Alzheimer’s or dementia, indulge him/her in chocolate. Just remember not to overdo it and make sure to include good dental hygiene in your loved one’s daily regimen.
Helps you think better after a sleepless night. The next time you have a bad night’s sleep, instead of indulging in a cup of Joe drink hot chocolate. Sleep deprivation is a risk factor for cardiovascular disease, and scientists have found that flavanol-rich chocolate counteracted vascular impairment after sleep deprivation and restored working memory performance. Their theory is that the study’s participants had improved cognitive performance because of the effects of cocoa flavonoids on blood pressure and blood flow.Flavanol-rich chocolate acutely improves arterial function and working memory performance counteracting the effects of sleep deprivation in healthy individuals.
Is good for your gut. Cacao stimulates the production of healthy microbes in the colon. Studies show that the microbes break down the undigested fiber in the cocoa, creating usable short-chained fatty acids, such as butyric, propionic, and acetic acids. These fatty acids promote the growth of healthy gut bacteria, which strengthens the intestinal barrier and prevents harmful microorganisms and antigens from invading the digestive tract.
May help protect you from cancer. Cacao has the biggest concentration of flavonols ( a class of flavonoids) of all foods per weight. Flavonols contain cancer-protective properties. Studies in humans have shown that flavonol-rich diets are associated with a decrease in cancer risk. One gram of cacao contains over 30 mg of flavonols, and 31 mg a day is ideal. But be careful. Don’t use this as an excuse to eat a bar of dark chocolate every day instead of eating fruits and vegetables, because fruits and veggies offer lots of fiber, vitamins, and minerals that aren’t all found in cacao.
Makes you feel gooood Scientists have discovered why chocolate uplifts your mood. Serotonin is the neurotransmitter responsible for keeping us happy, and cacao stops the amino acid tryptophan from breaking down. Since tryptophan is one of the amino acids that make serotonin this, in turn, limits the breakdown of serotonin. https://pubmed.ncbi.nlm.nih.gov/25733639/
I’m making strawberries dipped in chocolate this Valentine’s Day.
I might even make Chocolate souffle if I’m really feeling indulgent. Substitute coconut sugar or raw sugar, if you like. This recipe is easier than you’d think, so don’t let the word souffle scare you off. It’s well worth the time and little effort it takes.
Chocolate Souffle
Ingredients
1⁄3 cup sugar, plus additional for sprinkling
5 ounces bittersweet chocolate chips
3 large egg yolks, at room temperature
6 large egg whites
1⁄8 tablespoon butter
Directions
Preheat oven to 375°F.
Measure out sugar, chocolate and separate eggs.
Butter soufflé dish entirely and then add sugar (additional) coating the entire dish.
Melt chocolate in a double boiler, or directly on the stove.
Add yolks to chocolate (this will harden the chocolate so don’t be alarmed).
Beat egg whites with a pinch of salt. Slowly add sugar, a little at a time. Beat until egg whites hold stiff peaks.
Fold white mixture into chocolate slowly and stir until smooth.
Pour into large soufflé dish or 4 ramekins and run the end of your thumb around inside to remove any extra batter.
Bake until puffed and crusted on top but still jiggly in center, 20 to 25 minutes.
Serve immediately with whipped cream or ice cream.
This recipe has become one of my new favorites.
Chocolate zucchini bread
Ingredients
2 cups grated zucchini
2 eggs
1/2 cup unsweetened applesauce
1/2 cup maple syrup (add 3/4 cup if you like it sweet, I don’t)
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1/3 cup unsweetened cocoa or cacao powder
2 cups flour of your choice. I use 1 cup almond meal and 1 cup whole wheat
1/2 cup semi-sweet chocolate chips
Directions
Preheat oven to 350 degrees. Spray loaf pan with oil or rub with butter.
In a large bowl mix egg, applesauce, maple syrup, baking soda and baking powder, and salt.
Add cocoa powder and whisk until well combined.
Add flour and mix until combined. Add 1/4 cup of chocolate chips.
Pour batter into pan and sprinkle remaining chips on top.
Bake 40-50 minutes or until an inserted toothpick comes out clean. Be careful not to hit a melted chocolate chip.
Let cool before slicing.
Yay chocolate! Have a very happy Valentine’s Day!
Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”–winner of the 2018 Book Excellence Award in self-help– in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at Amazon, Barnes & Noble, Boulder Book Store, Tattered Cover Book Store, Indie Bound.org, and many other fine independent bookstores, as well as public libraries.
When I was in Mexico I visited a chocolate museum. It’s hard to get through the exhibit without drooling since the rich, sweet odors permeate every room. The last stop before the exit was a large display of chocolate that was for sale. Chocolate made from coarsely ground cacao, sugar, and cinnamon. Chocolate with chile, nuts and spices, and mole sauce cooked for half a day and filled with more than a dozen spices. The Mexicans know how to make chocolate!
And it’s no wonder. Cacao plants were grown in Mexico 4,000 years ago, and the Olmec, one of the earliest civilizations in Latin America, turned the bitter cacao beans into cocoa, which they drank and used as medicine. Later, the Mayans came up with a brew made of roasted cacao seeds, chilies, water, and cornmeal. The Aztecs used cacao beans as currency and believed that chocolate was a gift from the god Quetzalcoatl. They drank it as a delicious foamy beverage, an aphrodisiac, and as a preparation for war.
When the Spanish arrived, they brought nuts and spices with them. This is where the common practice of adding almonds and cardamom into Mexican chocolate stems from.
So thanks to the Mexicans and Spanish, we have the amazing pleasure of drinking and eating chocolate. In addition to its delectable taste, chocolate offers numerous health benefits. But there’s a big difference between eating dark chocolate and milk chocolate. Dark chocolate has the highest percentage of cocoa solids and cocoa butter, as well as sugar and cocoa bean powder. It also contains flavonoids, plant-based compounds that have anti-inflammatory and antioxidant properties that support immunity. Additionally, it contains magnesium, sulfur, calcium, iron, zinc, copper, potassium, and manganese, which are essential minerals. Dark chocolate also contains epicatechin and gallic acids which support the heart, act as anticarcinogens (anti-cancer), and support brain health and mental clarity.
Milk chocolate contains milk powder, sugar, and a small percentage of cocoa solids and cocoa butter. It has a creamier and sweeter taste. It contains less than 10 percent of cocoa versus the minimum of 35 percent cocoa that dark chocolate contains, which means it doesn’t offer nearly the number of health benefits as dark chocolate.
Nutritionists recommend consuming chocolate products that contain 70% to 80% cocoa. If you just want the pure and simple health benefits, forego the chocolate and take raw cacao capsules. Although I definitely wouldn’t recommend giving your sweetheart a bottle of cacao capsules on Valentine’s Day. Indulge in the good-tasting stuff!
10 reasons to eat chocolate
Chocolate is an aphrodisiac. Legend has it that the Aztec emperor Montezuma was said to consume large amounts of the cocoa bean to fuel his libido. Today, scientists attribute the aphrodisiac qualities of chocolate to two chemicals: 1) tryptophan, which is a building block of serotonin, a brain chemical involved in sexual arousal. And, 2) phenylethylamine, a stimulant related to amphetamine, that is released in the brain when people fall in love. What about you? Do you experience a heightened sense of arousal after eating dark chocolate?
Chocolate contains good-for-you antioxidants Chocolate comes from the cacao bean, which thrives in hot, rainy climates in South America, Africa and Indonesia. Similar to grapes, the local soil and climate affects the taste of the harvested beans. When you buy a chocolate bar that has the percentage number on the bar wrapper, that represents the weight that comes from the cacao bean content, according to Robert L. Wolke, author of What Einstein Told His Cook: Kitchen Science Explained. The higher the number, the lower the percentage of sugar and the more bitter and complex the flavor, he says. And the higher the number the more antioxidants.
Cacao is rich in essential minerals: magnesium, sulfur, calcium, iron, zinc, copper, potassium and manganese, all essential minerals . . . and antioxidants that support immune health.
Chocolate reduces your risk of Type 2 Diabetes Researchers discovered that the flavanols in chocolate have beneficial effects on insulin resistance, a risk factor for Type 2 diabetes. In a 30-year-long study of 953 men and women from the Maine-Syracuse Longitudinal Study (MSLS), researchers found that the individuals who never or rarely ate chocolate had a significantly higher chance of developing Type 2 diabetes after five years when compared to individuals who ate chocolate more than once a week. Habitual chocolate intake and type 2 diabetes mellitus in the Maine-Syracuse Longitudinal Study: (1975-2010): Prospective observations.
Supports mental function. A recent analysis of several studies on the effects of cocoa polyphenols on cognition in healthy adults found that they enhanced memory and executive function. https://pubmed.ncbi.nlm.nih.gov/31933112/ In an earlier study carried out by the University of L’Aquila in Italy, 90 elderly participants with mild cognitive impairment (MCI) drank cocoa containing high, medium or low levels of flavonoids. At the end of the eight-week study researchers found improvements in the motor response, working memory, task switching, and verbal memory in the participants who drank cocoa with a higher flavanol content. (Hypertension, Aug. 14, 2012) Alzheimer’s and dementia patients are especially fond of sweets because the taste of sweetness is the last taste to disappear. Another study which evaluated the effect of cocoa flavonoids on cognitive function, blood pressure control and metabolic function in the elderly also found positive results. https://pubmed.ncbi.nlm.nih.gov/25733639/ So if your loved one has Alzheimer’s or dementia, indulge him/her in chocolate. Just remember not to overdo it and make sure to include good dental hygiene in your loved one’s daily regimen.
Helps you think better after a sleepless night. The next time you have a bad night’s sleep, instead of indulging in a cup of Joe drink hot chocolate. Sleep deprivation is a risk factor for cardiovascular disease, and scientists have found that flavanol-rich chocolate counteracted vascular impairment after sleep deprivation and restored working memory performance. Their theory is that the study’s participants had improved cognitive performance because of the effects of cocoa flavonoids on blood pressure and blood flow.Flavanol-rich chocolate acutely improves arterial function and working memory performance counteracting the effects of sleep deprivation in healthy individuals.
Is good for your gut. Cacao stimulates the production of healthy microbes in the colon. Studies show that the microbes break down the undigested fiber in the cocoa, creating usable short-chained fatty acids, such as butyric, propionic and acetic acids. These fatty acids promote the growth of healthy gut bacteria, which strengthens the intestinal barrier and prevents harmful microorganisms and antigens from invading the digestive tract.
May help protect your from cancer. Cacao has the biggest concentration of flavonols ( a class of flavonoids) of all foods per weight. Flavonols contain cancer-protective properties. Studies in humans have shown that flavonol-rich diets are associated with a decrease in cancer risk. One gram of cacao contains over 30 mg of flavonols, and 31 mg a day is the ideal. But be careful. Don’t use this as an excuse to eat a bar of dark chocolate every day instead of eating fruits and vegetables, because fruits and veggies offer lots of fiber, vitamins and minerals that aren’t all found in cacao.
Makes you feel gooood Scientists have discovered why chocolate uplifts your mood. Serotonin is the neurotransmitter responsible for keeping us happy, and cacao stops the amino acid tryptophan from breaking down. Since tryptophan is one of the amino acids that make serotonin this, in turn, limits the breakdown of serotonin. https://pubmed.ncbi.nlm.nih.gov/25733639/
On Valentine’s Day celebrate with your loved one by enjoying a steaming cup of delicious hot chocolate made with whole milk or rice or flax milk. Or indulge in a dark chocolate truffle, dark chocolate, or cacao candy bar. It’ll boost your spirit and your immunity. Just be careful not to overdo it because the calories can add up quickly.
I’m making strawberries dipped in chocolate this Valentine’s Day.
I might even make Chocolate souffle if I’m really feeling indulgent. Substitute coconut sugar or raw sugar, if you like. This recipe is easier than you’d think, so don’t let the word souffle scare you off. It’s well worth the time and little effort it takes.
Chocolate Souffle
Ingredients
1⁄3 cup sugar, plus additional for sprinkling
5 ounces bittersweet chocolate chips
3 large egg yolks, at room temperature
6 large egg whites
1⁄8 tablespoon butter
Directions
Preheat oven to 375°F.
Measure out sugar, chocolate and separate eggs.
Butter soufflé dish entirely and then add sugar (additional) coating the entire dish.
Melt chocolate in a double boiler, or directly on the stove.
Add yolks to chocolate (this will harden the chocolate so don’t be alarmed).
Beat egg whites with a pinch of salt. Slowly add sugar, a little at a time. Beat until egg whites hold stiff peaks.
Fold white mixture into chocolate slowly and stir until smooth.
Pour into large soufflé dish or 4 ramekins and run the end of your thumb around inside to remove any extra batter.
Bake until puffed and crusted on top but still jiggly in center, 20 to 25 minutes.
Serve immediately with whipped cream or ice cream.
This recipe has become one of my new favorites.
Chocolate zucchini bread
Ingredients
2 cups grated zucchini
2 eggs
1/2 cup unsweetened applesauce
1/2 cup maple syrup (add 3/4 cup if you like it sweet, I don’t)
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1/3 cup unsweetened cocoa or cacao powder
2 cups flour of your choice. I use 1 cup almond meal and 1 cup whole wheat
1/2 cup semi-sweet chocolate chips
Directions
Preheat oven to 350 degrees. Spray loaf pan with oil or rub with butter.
In a large bowl mix egg, applesauce, maple syrup, baking soda and baking powder and salt.
Add cocoa powder and whisk until well combined.
Add flour and mix until combined. Add 1/4 cup of chocolate chips.
Pour batter into pan and sprinkle remaining chips on top.
Bake 40-50 minutes or until inserted toothpick comes out clean. Be careful not to hit a melted chocolate chip.
Let cool before slicing.
Yay chocolate! Have a very happy Valentine’s Day!
Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”—Winner of the 2018 Book Excellence Award in Self-Help—in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at Amazon, Barnes & Noble, Boulder Book Store, Tattered Cover Book Store, Indie Bound.org, and many other fine independent bookstores, as well as public libraries.
Americans buy more than 58 million pounds of chocolate around the holiday of love. Besides the delicious taste, smell and aphrodisiac effects, researchers are continually discovering more health benefits.
The use of cacao for health benefits dates back at least 3000 years. It was revered as a food, medicine and currency in Mexico, Central and South America, where it was also celebrated and incorporated into artwork, legends and sacred rituals. Now, because of extensive research, we know the main health benefits of cacao come from the flavonol epicatechin. The process of manufacturing dark chocolate retains epicatechin, whereas milk chocolate does not contain significant amounts. You can have your chocolate and eat it too, but if you want to enjoy its extensive health benefits be sure to eat high-quality dark chocolate. Or go one step further and enjoy raw cacao, which might take some getting used to for the simple reason we are used to sweetened chocolate. And if you just want the pure and simple health benefits, forego the chocolate and take raw cacao capsules. Although I definitely wouldn’t recommend giving your sweetheart a bottle of cacao capsules on Valentine’s Day. Indulge in the good-tasting stuff!
Chocolate is an aphrodisiac. Legend has it that the Aztec emperor Montezuma was said to consume large amounts of the cocoa bean to fuel his libido. Today, scientists attribute the aphrodisiac qualities of chocolate to two chemicals: 1) tryptophan, which is a building block of serotonin, a brain chemical involved in sexual arousal. And, 2) phenylethylamine, a stimulant related to amphetamine, that is released in the brain when people fall in love. What about you? Do you experience a heightened sense of arousal after eating dark chocolate?
Chocolate contains good-for-you antioxidants Chocolate comes from the cacao bean, which thrives in hot, rainy climates in South America, Africa and Indonesia. Similar to grapes, the local soil and climate affects the taste of the harvested beans. When you buy a chocolate bar that has the percentage number on the bar wrapper, that represents the weight that comes from the cacao bean content, according to Robert L. Wolke, author of What Einstein Told His Cook: Kitchen Science Explained. The higher the number, the lower the percentage of sugar and the more bitter and complex the flavor, he says. And the higher the number the more antioxidants.
Cacao is rich in magnesium, sulfur, calcium, iron, zinc, copper, potassium and manganese, all essential minerals . . . and antioxidants that support immune health.
Chocolate reduces your risk of Type 2 Diabetes Researchers discovered that the flavanols in chocolate have beneficial effects on insulin resistance, a risk factor for Type 2 diabetes. In a 30-year-long study of 953 men and women from the Maine-Syracuse Longitudinal Study (MSLS), researchers found that the individuals who never or rarely ate chocolate had a significantly higher chance of developing Type 2 diabetes after five years when compared to individuals who ate chocolate more than once a week. Habitual chocolate intake and type 2 diabetes mellitus in the Maine-Syracuse Longitudinal Study: (1975-2010): Prospective observations.
Supports mental function In a study carried out by the University of L’Aquila in Italy, 90 elderly participants with mild cognitive impairment (MCI) drank cocoa containing high, medium or low levels of flavanoids. At the end of the eight-week study researchers found improvements in the motor response, working memory, task switching, and verbal memory in the participants who drank cocoa with a higher flavanol content. (Hypertension, Aug. 14, 2012) Alzheimer’s and dementia patients are especially fond of sweets because the taste of sweetness is the last taste to disappear. So if your loved one has Alzheimer’s or dementia, indulge him/her in chocolate. Just remember not to overdo it and make sure to include good dental hygiene in your loved one’s daily regimen.
Helps you think better after a sleepless night The next time you have a bad night’s sleep, instead of indulging in a cup of Joe drink hot chocolate. Sleep deprivation is a risk factor for cardiovascular disease, and scientists have found that flavanol-rich chocolate counteracted vascular impairment after sleep deprivation and restored working memory performance. Their theory is that the study’s participants had improved cognitive performance because of the effects of cocoa flavonoids on blood pressure and blood flow.Flavanol-rich chocolate acutely improves arterial function and working memory performance counteracting the effects of sleep deprivation in healthy individuals.
Makes you feel gooood Scientists have discovered why chocolate uplifts your mood. Serotonin is the neurotransmitter responsible for keeping us happy, and cacao stops the amino acid tryptophan from breaking down. Since tryptophan is one of the amino acids that make serotonin this, in turn, limits the breakdown of serotonin. (Frontiers in Experimental Pharmacology and Drug Discovery, Dec. 2013)
On Valentine’s Day celebrate with your loved one by enjoy a steaming cup of delicious hot chocolate made with whole milk or rice or flax milk. Or indulge in a dark chocolate truffle, candy bar or chocolate ice cream. It’ll boost your spirit and your immunity. Just be careful not to overdo it because the calories can add up quickly.
As an added treat, make this yummy chocolate souffle. (Substitute coconut sugar, or raw sugar, if you like.) It’s easier than you think.
Chocolate Souffle
Ingredients
1⁄3 cup sugar, plus additional for sprinkling
5 ounces bittersweet chocolate chips
3 large egg yolks, at room temperature
6 large egg whites
1⁄8 tablespoon butter
Directions
Preheat oven to 375°F.
Measure out sugar, chocolate and separate eggs.
Butter soufflé dish entirely and then add sugar (additional) coating the entire dish.
Melt chocolate in a double boiler, or directly on the stove.
Add yolks to chocolate (this will harden the chocolate so don’t be alarmed).
Beat egg whites with a pinch of salt. Slowly add sugar, a little at a time. Beat until egg whites hold stiff peaks.
Fold white mixture into chocolate slowly and stir until smooth.
Pour into large soufflé dish or 4 ramekins and run the end of your thumb around inside to remove any extra batter.
Bake until puffed and crusted on top but still jiggly in center, 20 to 25 minutes.
Serve immediately with whipped cream or ice cream.
The holidays are stressful for everyone, but especially for caregivers. Here’s a list of some of my favorite stress relievers and energy boosters.
Breathe! When we are stressed, we tend to hold our breath. Take a 5-minute break and sit down in a comfortable chair. Close your eyes and take a deep breath, in and out. Then focus on your breath and watch how your mind quiets down and your muscles relax. Then remember to breathe throughout the day. Whenever you feel yourself getting anxious or tight, take a deep breath and let it go.
Drink water. We’ve heard it a million times but it’s always good to be reminded. Forget about sodas and limit the wine and alcohol. Staying hydrated, especially at this time of year, is vital to supporting the immune system and reducing inflammation. It’s also important to support healthy cognitive function and memory.
Eat walnuts. A daily dose of about 9 whole walnuts or 1 Tbs. walnut oil helps your blood pressure from spiking during stress. Walnuts contain L-arginine, an amino acid that helps relax blood vessels, which in turn helps reduce hypertension.
Drink green tea. L-Theanine is the main chemical constituent in green tea. It is an ideal nutritional aid for stress because it produces alpha-wave activity that leads to deep relaxation and mental alertness. This is especially important because in order to mitigate stressful situations, it’s important to remain calm and alert. Theanine also stimulates the release of the neurotransmitters GABA, serotonin and dopamine, which help us feel happy, motivated and calm. Green tea extract is available as a nutritional supplement, which might be easier and quicker to take, and it’ll save you a lot of trips to the bathroom.
While we’re on the topic of “green,” be sure to eat green leafy vegetables for vitamin B and magnesium, both of which help your body cope with stress.
Two handfuls of cashews (make that a small handful, please; one ounce of cashews contains 157 calories.) provide the equivalent mood-boosting effect as a therapeutic dose of Prozac because they are one of the highest natural sources of tryptophan, the precursor for serotonin, the feel-good neurotransmitter.
Did someone mention dark chocolate? It reduces cortisol, the stress hormone that causes anxiety symptoms. Just a couple of pieces should do the trick.
Walk around the block. Just getting out into fresh air will instantly relieve stress, and moving your body gets your blood pumping and will clear your mind.
Light candles and play relaxing music while you eat. It will change the mood instantly.
Aromatherapy is a miracle cure for stress and anxiety. Use a wall plug-in to diffuse the aroma of lavender oil to uplift mood, or place a few drops on a handkerchief and tuck it into a shirt pocket or on a pillow. Other oils to try: vetiver, frankincense, myrrh, orange, lemon, bergamot, and grapefruit.
Music is the universal language, and it is also the universal stress reliever. Whether it’s jazz, classical, or hard rock that makes you feel better, by all means, play it loud, play it soft, dance to it, drive to it, go to sleep to it. It will definitely help.
Getting the proper rest is vital to staying healthy and reducing stress. Prepare yourself for a deep night’s sleep by unplugging from electronics at least an hour before bed, taking an Epsom salt bath (put several drops of lavender oil in the water for added relaxation), and making sure the room temperature isn’t too warm. Good night, sleep tight!
If you, or someone you care about, tend to suffer from stress, anxiety, or depression, these recommendations might just “take the edge off” and improve your quality of life … without the risk of side effects. May the holiday season begin!
Americans buy more than 58 million pounds of chocolate around the holiday of love. Besides the delicious taste, smell and aphrodisiac effects, researchers are continually discovering more health benefits.
The use of cacao for health benefits dates back at least 3000 years. It was revered as a food, medicine and currency in Mexico, Central and South America, where it was also celebrated and incorporated into artwork, legends and sacred rituals. Now, because of extensive research, we know the main health benefits of cacao come from the flavonol epicatechin. The process of manufacturing dark chocolate retains epicatechin, whereas milk chocolate does not contain significant amounts. You can have your chocolate and eat it too, but if you want to enjoy its extensive health benefits be sure to eat high-quality dark chocolate. Or go one step further and enjoy raw cacao, which might take some getting used to for the simple reason we are used to sweetened chocolate. And if you just want the pure and simple health benefits, forego the chocolate and take raw cacao capsules. Although I definitely wouldn’t recommend giving your sweetheart a bottle of cacao capsules on Valentine’s Day. Indulge in the good-tasting stuff!
Chocolate contains good-for-you antioxidants Chocolate comes from the cacao bean, which thrives in hot, rainy climates in South America, Africa and Indonesia. Similar to grapes, the local soil and climate affects the taste of the harvested beans. When you buy a chocolate bar that has the percentage number on the bar wrapper, that represents the weight that comes from the cacao bean content, according to Robert L. Wolke, author of What Einstein Told His Cook: Kitchen Science Explained. The higher the number, the lower the percentage of sugar and the more bitter and complex the flavor, he says. And the higher the number the more antioxidants.
Cacao is rich in magnesium, sulfur, calcium, iron, zinc, copper, potassium and manganese, all essential minerals . . . and antioxidants that support immune health.
Chocolate reduces your risk of Type 2 Diabetes Researchers discovered that the flavanols in chocolate have beneficial effects on insulin resistance, a risk factor for Type 2 diabetes. In a 30-year-long study of 953 men and women from the Maine-Syracuse Longitudinal Study (MSLS), researchers found that the individuals who never or rarely ate chocolate had a significantly higher chance of developing Type 2 diabetes after five years when compared to individuals who ate chocolate more than once a week. Habitual chocolate intake and type 2 diabetes mellitus in the Maine-Syracuse Longitudinal Study: (1975-2010): Prospective observations.
Supports mental function In a study carried out by the University of L’Aquila in Italy, 90 elderly participants with mild cognitive impairment (MCI) drank cocoa containing high, medium or low levels of flavanoids. At the end of the eight-week study researchers found improvements in the motor response, working memory, task switching, and verbal memory in the participants who drank cocoa with a higher flavanol content. (Hypertension, Aug. 14, 2012) Alzheimer’s and dementia patients are especially fond of sweets because the taste of sweetness is the last taste to disappear. So if your loved one has Alzheimer’s or dementia, indulge him/her in chocolate. Just remember not to overdo it and make sure to include good dental hygiene in your loved one’s daily regimen.
Helps you think better after a sleepless night The next time you have a bad night’s sleep, instead of indulging in a cup of Joe drink hot chocolate. Sleep deprivation is a risk factor for cardiovascular disease, and scientists have found that flavanol-rich chocolate counteracted vascular impairment after sleep deprivation and restored working memory performance. Their theory is that the study’s participants had improved cognitive performance because of the effects of cocoa flavonoids on blood pressure and blood flow.Flavanol-rich chocolate acutely improves arterial function and working memory performance counteracting the effects of sleep deprivation in healthy individuals.
Makes you feel gooood Scientists have discovered why chocolate uplifts your mood. Serotonin is the neurotransmitter responsible for keeping us happy, and cacao stops the amino acid tryptophan from breaking down. Since tryptophan is one of the amino acids that make serotonin this, in turn, limits the breakdown of serotonin. (Frontiers in Experimental Pharmacology and Drug Discovery, Dec. 2013)
On Valentine’s Day celebrate with your loved one by enjoy a steaming cup of delicious hot chocolate made with whole milk or rice or flax milk. Or indulge in a dark chocolate truffle, candy bar or chocolate ice cream. It’ll boost your spirit and your immunity. Just be careful not to overdo it because the calories can add up quickly.
As an added treat, make this yummy chocolate souffle. It’s easier than you think.
Chocolate Souffle
Ingredients
1⁄3 cup sugar, plus additional for sprinkling
5 ounces bittersweet chocolate chips
3 large egg yolks, at room temperature
6 large egg whites
1⁄8 tablespoon butter
Directions
Preheat oven to 375°F.
Measure out sugar, chocolate and separate eggs.
Butter soufflé dish entirely and then add sugar (additional) coating the entire dish.
Melt chocolate in a double boiler, or directly on the stove.
Add yolks to chocolate (this will harden the chocolate so don’t be alarmed).
Beat egg whites with a pinch of salt. Slowly add sugar, a little at a time. Beat until egg whites hold stiff peaks.
Fold white mixture into chocolate slowly and stir until smooth.
Pour into large soufflé dish or 4 ramekins and run the end of your thumb around inside to remove any extra batter.
Bake until puffed and crusted on top but still jiggly in center, 20 to 25 minutes.
Serve immediately with whipped cream or ice cream.
Yay chocolate!
For more articles like this one, please subscribe to barbracohn.com : thehealthycaregiverblog.com
Americans buy more than 58 million pounds of chocolate around the holiday of love. Besides the delicious taste, smell and aphrodisiac effects, researchers are continually discovering more health benefits.
The holidays are stressful for everyone, but especially for caregivers. Here’s a list of some of my favorite stress relievers and energy boosters.
Americans buy more than 58 million pounds of chocolate around the holiday of love. Besides the delicious taste, smell and aphrodisiac effects, researchers are continually discovering more health benefits.
thehealthycaregiverblog 