The Paleo Mama

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Jackie Ritz

Letting Go of Judging People

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One of the best changes I’ve made to help me be happier is learning to see judging other people as a red flag.

Now, I’m not going to pretend I don’t ever judge other people — I think it’s either a built-in method all humans have, or something we develop because of built-in methods. We all judge people, and I’m not an exception.

But I’ve gotten better at noticing when it happens. And recognizing that it’s a sign of something harmful.

The judging itself isn’t bad. It’s what the judging is a symptom of that’s harmful. I say “harmful” instead of “bad” because instead of judging I’d rather observe that it causes harm.

What underlying harmful causes/situations are indicated by my judging people? Well, here are a few:

  • I am very ignorant of what the person is going through.
  • I don’t understand the situation.
  • I have unrealistic expectations of people.
  • I think I’m superior to other people.
  • I’m not grateful.
  • I’m being self-centered.
  • I’m not being curious, but instead I close off all learning.
  • I can’t really help the situation from a place of judgment.

How That Happens

Let’s take a fake but typical example so I can show you what I mean (I’m going to bold the symptoms, so forgive the overemphasis):

I see a relative who is actively harming her health, who is overweight and diabetic and yet smokes and eats junk food all the time and does other bad things. I know she can make her health better by changing her habits. I judge her for what she’s doing, think badly of her, get frustrated with her, dismiss her because she’s not worthy of my frustration. This kind of thing happens with me and lots of other people all the time — just change the details to spouse, co-worker, kid, friend and instead of unhealthy things, they’re doing something else you don’t like.

What’s going on in this example? Well, first, I’m ignorant of what she’s going through and I don’t understand the situation. She’s been depressed because of her health problems, feeling guilty, feeling stuck, feeling scared, untrusting of herself. Because of these bad feelings, she doesn’t like to think about health, and makes herself feel better through smoking and comfort food. She’s just trying to be happy. And in fact, I do the same kinds of things all the time — I fail. I feel bad. I comfort myself. So I’m not superior, even if I think I am.

What’s more, I’m not being grateful for the great person she is, despite her health problems. She’s wonderful. By focusing on judging her, I’m not appreciating that. Instead, I’m being self-centered by focusing on how much better I am, how she’s frustrating me, how my frustration is more important than any pain she’s feeling. I’m not being curious about who she is, what she’s going through and why … instead I have made a judgment and that stops all inquiry. And from this place of judgment, I can’t help because I have closed off dialog, and have written her off.

You can see how all of these things are harmful. They make me frustrated and unhappy, they harm my relationship with this lovely person, they stop communication and learning, they don’t allow me to help alleviate suffering, they close me off to what she has to offer me. Among other harms.

How to Let Go of Judging

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First be aware that you’re doing it, and see it as a red flag. It’s not horrible to judge, but it’s a good sign that other things are going on that are harming you and others.

This takes practice. But there are symptoms that tell you you’re judging — if you feel angry or frustrated or dismissive of someone. If you’re complaining about someone, or gossiping about them. These are signs you’re judging. Recognize what’s going on.

After you notice the red flag, pause and be curious. Don’t get mad at yourself, but be curious:

  • Why are you judging?
  • What expectations do you have that are unrealistic?
  • What can you guess about what the other person is really going through?
  • Can you find out more? (This isn’t always realistic but sometimes you can.)
  • What about the other person can you appreciate?
  • Can you get out of your self-centeredness and put yourself in the other person’s shoes?
  • Can you imagine a time when you were going through something similar?

Once you’ve done that, ask yourself: How can you help? What does this person need? Sometimes they just need someone to listen, someone to be a friend, someone to not judge, someone to accept them. Sometimes they need more — advice, a guide, a hug.

But you can’t help them from a place of judgment. Only when you let go of the judgment that has arisen, and come to a place of acceptance and curiosity and empathy, can you really help. And incidentally, you’ll be a lot happier in the process.

Article from Zenhabits 

7 Foods For Better Sex

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Health.com lists some of the food ingredients that are not only historically considered to be aphrodisiacs, but have modern-day science backing up their claims:

  1.  Avocados: Avocados are rich in heart-healthy fats, and anything that keeps your heart beating strong helps keep blood flowing to the right places.
  2. Almonds: Almonds are nutrient-dense and rich in trace minerals that are important for sexual health and reproduction, such as zinc, selenium, and vitamin E.
  3. Strawberries: Strawberries are an excellent source of folic acid, a B vitamin that helps ward off birth defects and may also be tied to higher sperm counts.
  4. Seafood: Oysters are one of the best sources of zinc, and oily fish like wild salmon and herring contain heart-healthy omega-3 fats.
  5. Arugula: Arugula contains trace minerals and antioxidants that block absorption of environmental contaminants thought to negatively impact your libido.
  6. Figs: Figs contain fiber, which is important for heart health.
  7. Citrus: Any citrus fruit is rich antioxidants, vitamin C, and folic acid, all of which are essential for men’s reproductive health.
For thousands of years, mankind has searched for foods to enhance sex drive and performance.

The word “aphrodisiac” has its roots in Greek mythology, based on Aphrodite, the Greek goddess of love who is said to have emerged from the sea atop an oyster. Given this dramatic visual, it isn’t too surprising that the bivalve upon which the Love Goddess was perched is generally regarded as the world’s oldest aphrodisiac.

Casanova was reported to have consumed more than a dozen oysters each day to keep his sexual energy in peak form.

Oysters are rich in zinc. Zinc is important for sperm and testosterone production, playing a role in libido for both men and women. So it’s understandable from a scientific viewpoint that oysters would be good for your sex drive.

A variety of edibles have been reported through the ages as “foods with benefits,” including carrots, asparagus, anise, nutmeg and clove, arugula, basil, pepper, mustard, nettles, sweet peas, fennel, pistachios, and even snails, to name a few.

But do any of these foods REALLY perform?

Aphrodisiacs of the Ancient World—Some Are Quite Amusing

Despite thousands of years of literary and anecdotal interest in libido enhancing foods, actual scientific studies are quite scarce, and most studies to date focus on drugs and hormones, as opposed to foods with purported aphrodisiacal properties.

Despite this fact, human history is brimming with folklore about foods that can give you that sexual nudge.

Aphrodisiacs were first sought as a remedy for various sexual anxieties and for increased fertility, since procreation has historically held important moral and religious significance. One of the key issues in early times was nutrition. Food was less readily available than it is today, and poor nutrition often resulted in diminished libido and infertility.

But, some of the early theories are a bit bizarre, albeit amusing.

In Europe, Roman physician Galen (c. 129 – c. 200) wrote extensively about sexually stimulating foods, calling such foods “warm and moist” and also “windy,” or producing flatulence. He thought “wind” was needed to inflate the penis, causing an erection, so anything that made you gassy would also put lead in your pencil, so to speak.

Galen wasn’t the only one with sex on his mind:

  • St. Thomas Aquinas wrote that aphrodisiac foods had to produce good nutrition and a “vital spirit,” attributing those traits to meat and wine.
  • Between 40 and 90 A.D., Dioscordes (considered to be the founder of pharmacology) wrote about satiro, a kind of wild orchid he believed to be a powerful aphrodisiac.
  • Others claimed that a wild forest plant called Stafylinos worked magic on sexual desire, so popular it gave rise to a drink called “the sex potion.”
  • Chinese Emperor Huang Ti, 3rd Century author of the Handbook of Sex, regularly consumed a blend of 22 herbs mixed with wine and was reported to be one of the greatest lovers of all time.

Not all purported aphrodisiacs were so esoteric, however.

In old Egypt, honey was used in making potions said to cure sterility and impotence. Mead, a fermented drink made from honey, was consumed by “honeymooners” who believed drinking it would “sweeten their marriage.” Honey is rich in several B vitamins, required for testosterone, and in boron, which is important in the production of both estrogen and testosterone.

Potatoes, both sweet and white, were once considered to be aphrodisiacs in Europe, probably because they were a rare delicacy when they were first brought over from the Americas.

But here is some of the more bizarre aphrodisiac lore:

  • According to WebMD, Aphrodite was said to hold sparrows as sacred and especially lustful, so ancient Europeans consumed sparrows—particularly their brains—as aphrodisiacs.
  • A type of lizard called a skink was regarded for centuries to enhance your sexual prowess, a claim made by three notable authors of the time.
  • Ambergris, derived from whale guts, is reported to have aphrodisiac properties, which actually has some support in animal studies. Ambergris has been found to increase the testosterone level in the blood.

Ever Noticed How Some Foods Resemble Human Genitalia?

Some foods have been considered aphrodisiacs simply because of their physical resemblance to human reproductive organs.

For example, mandrake root was eaten to increase desire and fertility because the forked root supposedly resembled a woman’s thighs. Even oysters and clams were thought to resemble female genitalia.

The similarities between the forms of foods and human reproductive organs is discussed by Encyclopedia Britannica as a way of understanding ancient beliefs:

“It has been suggested that man’s universal attribution of libidinous effects to certain foods originated in the ancient belief in the therapeutic efficacy of signatures: if an object resembled the genitalia, it possessed, so it was reasoned, sexual powers. Thus the legendary aphrodisiac powers of ginseng root and powdered rhinoceros horn.”

And if you think about it, many reported aphrodisiacal foods DO resemble human reproductive organs!  For example, physicians often refer to ovaries as “almond shaped.” And, citrus fruits could be described as having a very round, “breast-like” form. Avocados and figs look a bit like the human uterus.

And coincidentally, did you know it takes an avocado about 9 months to go from blossom to fruit?

If you think about it, many foods actually resemble the body parts they’re good for. Obviously, many folks HAVE thought about it, as you can see by the numerous articles on the topic.

Regardless of whether or not you believe a food can put you in-the-mood, your sexuality is connected to your longevity. And a healthy sexual relationship is an important part of any long-term romantic partnership.

Now, before you are tempted to put in your best Kenny G album and sit your sweetheart down to a platter of steaming skink flesh and sparrow brains, you might want to check out this list of superfoods that raw foodist David Wolfe touts as his “top five” libido enhancers—as a more palatable alternative.

Lifestyle Choices that Can Make or Break Your Sex Life

If you’ve done your homework, you’ll find it’s becoming more and more evident erectile dysfunction (ED) is merely a symptom of an unhealthy lifestyle, and no amount of drugs can cure that.

If you are experiencing erectile problems, it is very likely your symptoms will improve or disappear altogether if you simply implement the following:

If you are already following the above suggestions but continue to struggle with erectile or libido issues, there are some supplements you might find helpful.

Supplemental Ways to Enhance Sexual Function

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We are all aware that drugs like Viagra are used for erectile dysfunction. They work by increasing your nitric oxide production, which relaxes your blood vessels, which in turn increases the blood flow to the penis.

However, the price you pay for these ED drugs is a slew of potentially dangerous side effects—including heart disease, stroke and sterility—conditions that clearly will not lead you to a long, healthy, romance-filled life.

But there are natural agents scientifically proven effective against ED when used alone or in various combinations, and they are MUCH SAFER than pharmaceutical drugs.

Several worth mentioning are:

Research shows that coronary artery disease underlies some forms of erectile dysfunction. In fact, 75 percent of men with heart disease have problems with erections. L-Arginine increases the action of nitric oxide—similar to drugs like Viagra, but WITHOUT the potentially dangerous side effects.

Scientific studies have shown that L-arginine can be particularly effective when used in combination with two other natural agents:

  1. L-arginine and yohimbine were found to increase sexual arousal in a 2002 study of postmenopausal women with sexual arousal disorder.
  2. L-arginine and pycnogenol resulted in significant improvement in sexual function in men with ED, according to this 2003 study.

In terms of dosage, a pilot study published in the journal European Urology found 6 grams of L-arginine combined with 6 mg of yohimbine was successful in treating men with ED.

Panax ginseng and Maca root have been used for centuries as libido-boosters. The amino acid L-arginine can be helpful, especially if your ED is related to cardiovascular disease, for the following reason.

Finally, the combination of choline (1,000-3,000mg) and vitamin B5 (500-1,500mg), help you build acetylcholine (ACH), which is one of the neurotransmitters in your brain responsible for transmitting sexual messages.  If you chose to use choline I would recommend sources from sunflower lecithin rather than soy lecithin.

Please understand, there is no “magic potion” for treating sexual function. But hopefully this overview has given you some food for thought on foods for sex.

 

8 Ridiculous Myths About Meat Consumption and Health

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There is a lot of nonsense in nutrition.

One of the worst examples is the constant propaganda against meat consumption.

Here are 8 ridiculous myths about meat consumption and health.

1. Meat Rots in Your Colon

Some people claim that meat doesn’t get digested properly and “rots” in your colon.

This is absolute nonsense, probably invented by dishonest vegans in order to scare people away from eating meat.

What happens when we eat meat, is that it gets broken down by stomach acid and digestive enzymes.

In the small intestine, the proteins are broken down into amino acids and the fats are broken down into fatty acids.

After that, they get absorbed over the digestive wall and into the bloodstream. There’s nothing left to “rot” in your colon.

If you want to know what really “rots” in your colon, it’s indigestible plant matter (fiber)… from vegetables, fruits, grains and legumes.

The human digestive system doesn’t have the enzymes necessary to break down fiber, which is why it travels all the way to the colon.

There, it gets fermented (rots) by the friendly bacteria in the intestine, which turn it into nutrients and beneficial compounds like the short-chain fatty acid butyrate (1).

This is what keeps the friendly bacteria alive and many studies are showing that feeding these bacteria properly is incredibly important for optimal health (2, 3).

So, meat doesn’t rot in the colon. Plants do… and this is actually a good thing.

[box]Bottom Line: The nutrients in meat are broken down and absorbed way before they reach the colon. However, fiber from plants does ferment (“rot”) in the colon, which is actually a good thing as it feeds the friendly bacteria.[/box]

2. Meat Is High in Harmful Saturated Fat and Cholesterol

One of the main arguments against meat, is that it tends to be high in both saturated fat and cholesterol.

But this really isn’t a cause for concern, because new science has shown both of them to be harmless.

Despite being seen as something to be feared, cholesterol is actually a vital molecule in the body.

It is found in every cell membrane and used to make hormones. The liver produces large amounts of it to make sure we always have enough.

When we get a lot of cholesterol from the diet, the liver just produces less of it instead, so the total amount doesn’t change much (4, 5).

In fact, in about 70% of people, cholesterol in the diet has negligible effects on cholesterol in the blood (6).

In the other 30% (termed hyper-responders), there is a mild elevation in LDL cholesterol, but HDL (which is protective) also goes up (7, 8).

The same is true with saturated fat, it also raises HDL (the “good”) cholesterol (9, 10).

But even when saturated fat and/or cholesterol cause mild increases in LDL, this is not a problem because they change the LDL particles from small, dense LDL (very bad) to Large LDL, which is protective (11, 12).

Studies show that people who have mostly large LDL particles have a much lower riskof heart disease (13, 14).

Therefore, it is not surprising to see that in population studies that include hundreds of thousands of people, saturated fat and cholesterol are not associated with an increased risk of heart disease (15, 16).

In fact, some studies show that saturated fat is linked to a reduced risk of stroke, another very common cause of death and disability (17).

When they put this to the test in actual human experiments, making people cut saturated fat and replacing it with “heart healthy” vegetable oils (which happen to lower cholesterol), it actually increases the risk of death (18).

[box]Bottom Line: It is true that meat tends to be high in saturated fat and cholesterol, but this is not a cause for concern because they do not have adverse effects on blood cholesterol or increase the risk of heart disease.[/box]

3. Meat Causes Heart Disease and Type 2 Diabetes

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Strangely enough, meat is often blamed for Western diseases like heart disease and type 2 Diabetes.

Heart disease didn’t become a problem until the early 20th century and type 2 diabetes only a few decades ago.

These diseases are new… but meat is an old food. Humans and pre-humans have been eating meat for millions of years (19).

Blaming an old food for new health problems makes absolutely no sense.

Fortunately, we do have two very large, very thorough studies that can put our minds at ease.

In a massive study published in the year 2010, researchers pooled data from 20 studies that included a total of 1,218,380 individuals. They found no link between consumption of unprocessed red meat and heart disease or diabetes (20).

Another major study from Europe that included 448,568 individuals found no link between unprocessed red meat and these diseases (21).

However, both of these studies found a strong increase in risk for people who ateprocessed meat.

For this reason, it is very important to make a distinction between the different types of meat.

Many studies apparently showing that “red meat” is harmful didn’t adequately make the distinction between processed and unprocessed meat.

Processed foods in general are pretty awful… this isn’t just true of meat.

[box]Bottom Line: Many massive studies have examined the relationship between meat consumption, heart disease and diabetes. They found a strong link for processed meat, but no effect for unprocessed red meat.[/box]

4. Red Meat Causes Cancer

One common belief is that meat, especially red meat, causes cancer.

This is where things get a bit more complicated.

It is true that processed meat is associated with an increased risk of cancer, especially colon cancer (22).

But when it comes to unprocessed red meat, things aren’t as clear.

Although several studies suggest that even unprocessed red meat can raise the risk of cancer, review studies that pool the data from many studies at a time show a different picture.

Two review studies, one that looked at data from 35 studies and the other from 25 studies, found that the effect for unprocessed red meat was very weak for men and nonexistent for women (23, 24).

However… it does appear that the way meat is cooked can have a major effect on its health effects.

Several studies show that when meat is overcooked, it can form compounds likeHeterocyclic Amines and Polycyclic Aromatic Hydrocarbons, which have been shown to cause cancer in test animals (25).

There are several ways to prevent this from happening… such as choosing gentler cooking methods and always cutting away burned or charred pieces.

So the answer is not to avoid red meat, but to make sure not to burn it.

Keep in mind that overheating can cause harmful compounds to form in many other foods. This is NOT exclusive to meat (26).

[box]Bottom Line: The link between unprocessed red meat and cancer is very weak in men and nonexistent in women. This may depend on the way meat is cooked, because overheating can form carcinogens.[/box]

5. Humans Are Naturally Herbivores and Not “Designed” For Meat Consumption

Some vegans claim that humans aren’t “designed” to eat meat.

They say that humans are naturally herbivores like our primate ancestors.

However… this is completely false. Humans and pre-humans have been eating meat for a very long time and our bodies are well adapted to meat consumption (27, 28).

Our digestive systems really don’t resemble those of herbivores at all.

We have short colons, long small intestines and lots of hydrochloric acid in the stomach to help break down animal protein (29).

The length of different parts of our digestive system is somewhere in between the lengths typical for both carnivores and herbivores, indicating that humans are “designed” to be omnivores (30).

It is also believed that our consumption of animal foods helped drive the evolution of our large brains, which set us apart from any other animal on earth (31).

Humans function best eating both animals and plants. Period.

[box]Bottom Line: Humans are well equipped to make full use of the nutrients found in meat. Our digestive system reflects a genetic adaptation to an omnivorous diet, with animal foods as a major source of calories.[/box]

6. Meat is Bad For Your Bones

Many people seem to believe that protein is bad for the bones and can lead to osteoporosis.

High Protein Foods

The theory goes like this… we eat protein, which increases the acid load of the body, then the body moves calcium from the bones and into the bloodstream to neutralize the acid.

There are in fact some short-term studies to support this. Increasing protein does lead to increased calcium loss from the body (32).

However, this short term effect does not appear to persist because the long-term studies show that protein actually has beneficial effects on bone health (33).

There is overwhelming evidence that a high protein diet is linked to improved bone density and a lower risk of osteoporosis and fractures in old age (34, 35, 36).

This is a great example of where blindly following the conventional wisdom in nutrition will lead to the exact opposite result.

[box]Bottom Line: Despite protein causing increased calcium loss in the short term, the long-term studies show that a high protein intake is linked to improved bone density and a lower risk of osteoporosis and fractures.[/box]

7. Meat is Unnecessary

It is often claimed that meat is unnecessary for health.

This is actually kind of true… most of the nutrients in it can be found in other animal foods.

But just because we can survive without it, it doesn’t mean that we should… quality meat has many nutrients that are good for us.

This includes quality protein, vitamin B12, creatine, carnosine and various important fat-soluble vitamins, which vegans and vegetarians are often lacking in.

Whole foods like meat contain way more than just the standard vitamins and minerals that we’re all familiar with it. There are literally thousands of trace nutrients in there… some of which science has yet to identify.

The fact is, humans evolved eating meat and evolution designed our bodies with these nutrients in mind. They are an essential part of the immensely complex biological puzzle.

Can we live without meat? Sure… but we won’t reach optimal health, making use of all the beneficial nutrients that nature has provided us with.

Although we can survive without meat, the same could be said of most other food groups… including vegetables, fruits, legumes, fish, eggs, etc. We just eat more of something else instead.

Quality meat is pretty close to being the perfect food for humans. It contains most of the nutrients we need.

There is even a study in the literature where two guys ate nothing but meat and organs for a year and remained in excellent health (37).

Of course, not all meat is the same. The best meat comes from animals raised on pasture, fed the types of foods they would eat in nature.

Unprocessed meat from properly raised, properly fed animals (like grass-fed beef) has a much better nutrient profile (38, 39).

[box]Bottom Line: Some claim that meat is unnecessary. Although it is true that we can survive without it, there are still many nutrients in there that are important for optimal health.[/box]

8. Meat Makes You Fat

Meat is often believed to be fattening.

This seems to make sense on the surface because most meat is pretty high in fat and calories.

However, meat also happens to be one of the best sources of highly bioavailable protein. Protein is the most weight loss friendly macronutrient, by far.

Studies show that a high protein diet can boost metabolism by up to 80 to 100 calories per day (40, 41).

There are also studies showing that if you increase your protein intake, you automatically start eating less of other foods instead (42).

Several studies have found that by increasing the amount of protein in the diet, people automatically cut calorie intake by several hundred calories per day, putting weight loss on “autopilot” (43).

Eating more protein also tends to favour increased muscle mass. Muscle is metabolically active and burns a small amount of calories around the clock (44).

Also, let’s not forget that low-carb and paleo diets, which tend to be high in meat, lead to significantly more weight loss than diets that are lower in meat (45, 46).

If anything, the more you eat of high quality meat (and less of other foods instead), the easier it should be for you to lose weight.

9. Anything Else?

Are there any other myths about meat that you keep seeing pushed?

Feel free to add to the list in the comments!

 

*Original article posted at Authority Nutrition*

The Rich Benefits of Eating Chocolate

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New research has emerged proving that chocolate is good not only for the soul, but for your mind and body as well.

According to a video released by the American Chemical Society (ACS), chocolate contains hundreds of compounds, and many of them come with benefits that go far beyond a few delicious moments of sweetness.

Studies have already established that chocolate contains a number of beneficial ingredients. For instance, resveratrol, an important compound in chocolate, may not only protect your brain and nervous system, but actually prolong your life.

Dark chocolate is also an inflammation fighter, listed along with turmeric and following a Mediterranean-style diet as one of the healthiest, most natural ways to reduce the inflammatory processes underlying the chronic, degenerative diseases that afflict most of the developed world.

Five pieces of evidence highlighted in the ACS video show that other factors enhance the sweet, smooth goodness of chocolate, and those involve naturally-occurring chemicals. Read on.

Antioxidants – The Not-So-Sweet Things Chocolate Has to Say About Free Radicals

One of the most compelling reasons to make chocolate a part of your regular diet may be for the antioxidants it provides.

Few foods, and certainly not dessert foods, have as much therapeutic potential as this “candy” aisle treat, as evidenced by a wide range of accumulating scientific research linking its consumption to over 40 distinct health benefits.

While most of us have heard about the importance of antioxidants, a primer might help, beginning with the explanation that the formation of free radicals – atoms, ions and molecules with unpaired electrons – in your cells can damage your DNA to the point that your risk of developing diseases like Alzheimer’s, heart disease and cancer are elevated.

This is why the antioxidant polyphenols in chocolate are so valuable, as they have the ability to stop free radical mediated oxidation. This helps to decrease your risk of those and other diseases by directly interfering with one of the major preventable causes of chronic degenerative diseases.

A factoid from ACS’s Journal of Agricultural and Food Chemistry indicates that naturally-occurring polyphenols in cocoa, the fundamental component in chocolate, actually boost levels of HDL, the “good” cholesterol, while at the same time reducing the atherogenicity of so-called “bad” variety – LDL – by preventing its oxidation. Supporting evidence from the Cleveland Clinic study noted:

“Antioxidants are believed to help the body’s cells resist damage caused by free radicals that are formed by normal bodily processes, such as breathing, and from environmental contaminants, like cigarette smoke. If your body does not have enough antioxidants to combat the amount of oxidation that occurs, it can become damaged by free radicals. For example, an increase in oxidation can cause low-density lipoprotein (LDL), also known as ‘bad’ cholesterol, to form plaque on the artery walls.”

Chocoholics Aren’t Weak-Willed – They Just Know What Makes Them Feel Good

If you’re one of these individuals who gets a nice mood boost whenever you sink your teeth into a bar of pure, unadulterated chocolate, it is not happenstance.

There’s actually a chemical reason called anandamide, a neurotransmitter produced in the brain that temporarily blocks feelings of pain and depression.

It’s a derivative of the Sanskrit word “bliss,” and one of the great things about chocolate is that it not only produces this compound, it also contains other chemicals that prolongs the “feel-good” aspects of anandamide.
But there’s more to this brain chemical than just how it makes us feel.

As a scientist on the topic, Daniele Piomelli, from the University of California, Irvine, put it:

“Anandamide is also synthesized in areas of the brain that are important in memory and higher thought processes and in areas that control movement. That implies that anandamide’s function is not just to produce bliss.”

Anandamide has been compared to the sensation derived from marijuana, but Piomelli says “We are talking about something much, much, much, much milder than a high.” There’s also evidence that this compound has the ability to help “sweeten” up your love life as well.

Need a Brain Boost? A Surge of Energy? Reach for Chocolate!

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Natural stimulants in chocolate produce a boost in both physical and brain energy, primarily from caffeine and theobromine. But one clinical study involving 24 healthy female subjects showed “synergistic” effects on cognition and mood, which incidentally translated into improved blood pressure. Everyone knows chocolate contains caffeine, a stimulant that can help heighten physical energy and alertness, but studies also show that it can inhibit inflammation in the brain that causes migraines.

Also regarding brain health, a Johns Hopkins study found that dark chocolate may shield the brain from damage after a stroke by increasing cellular signals. Mice that had ingested epicatechin, a compound found in dark chocolate, suffered significantly less brain damage after undergoing induced stroke than mice that had not been given this compound. What this means for ischemic stroke victims (related to clot obstructions in the vessels supplying blood to the brain, a condition known as antherosclerosis)  is that the epicatechin in dark chocolate may actually protect the brain.

Flavonols are the main flavonoids found in cocoa and chocolate, as a British study found.  A pilot study evaluated the relationship between cerebral blood flow and a dose of flavanol-rich cocoa, which showed a marked increase in the cerebral blood flow to gray matter. The study results indicated that the flavonols in cocoa have the treatment potential against vascular impairment, which leads into the next point…

Raw Chocolate = Improved Heart Health… and Other Life-Saving Benefits

According to that same study, cocoa flavonols could be used to treat problems with vascular impairment, including dementia and strokes.  Additionally, the ACS studies found that the polyphenols and catechins in chocolate may lower the stroke risk in men. More specifically epicatechins, which help prevent not only clotting but inflammation, is helpful, researchers say, in preventing some types of strokes.

What’s interesting is that a 7-study meta-analysis sought to find a link between chocolate consumption and certain cardiometabolic disorders, such as coronary heart disease, stroke, diabetes and metabolic syndrome. Along with those disorders are related problems like hypertension, elevated fasting glucose and triglycerides, and high cholesterol, abdominal obesity. But rather than negative effects, scientists found that chocolate – specifically the dark unprocessed raw cacao kinds – actually reduced the risk of such disorders.

Don’t Worry – Eat Chocolate

Beyond the fact that chocolate contains the feel-good anandamide compound, there are additional clinically-confirmed reasons why chocolate has been referred to as “the new anti-anxiety drug.” Another ACS study (in the Journal of Proteome Research) revealed that one-and-a-half ounces of dark chocolate a day for 2 weeks reduced stress hormone levels. Volunteers for the study, categorized as “highly stressed,” were found at the end of the two-week period to have lower levels of the “fight-or-flight” stress hormone cortisol.

But remember that many chocolate brands are high in sugar, calories and unhealthy saturated fats, so buyer beware. First, be sure that the chocolate you’re eating is dark chocolate. There is also a big difference in chocolates’ health effects, depending on how much you eat. As mentioned in the Cleveland Clinic study:

“’…Be careful about the type of dark chocolate you choose: chewy caramel-marshmallow-nut-covered dark chocolate is by no means a heart-healthy food option.’ Be aware that milk chocolate does not have the same healthy effect as unadulterated dark chocolate, because milk often prevents absorption of polyphenols.

It’s also important to remember the word moderation. There’s a measured and tested amount of chocolate – 6.7 grams a day (or one small square of chocolate two or three times a week) – that provides the best health benefits. While it undoubtedly comes as a pleasant surprise that chocolate is actually good for you, eating the right amount is crucial if you want it to be a benefit and not a liability.”

If you’re craving a decadent chocolate treat but want to avoid the downsides, take a look at this article featuring a video showing how you can make your own organic chocolate bars. Also, please be aware that many popular and seemingly artisan-quality chocolate companies are now owned by multinational corporations who use GMO ingredients, disregard fair trade standards, and otherwise are not interested in supporting organic and sustainable production methods.

As examples, Cadbury Schweppes bought Green & Black in 2005, who in turn was bought by Kraft Foods in 2010. Dagoba was bought by Hershey’s in 2006. You will find this pattern recur quite often if you peek beneath the “wrapper” of the chocolate industry. So, please remember to choose carefully, and consider whether the companies you support are supporting you back.

Breastfeeding Results ARE NOT Exaggerated

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There is a new “medical” study that is out on how the results of breastfeeding have been exaggerated. The study claims that long-term effects of breastfeeding have been inflated compared to bottle-feeding infants.  Did your jaw just hit the floor like mine did? I’m surprised that something like this would surface when we live in a age when breastfeeding mothers are finding minimal support as it is.

“Breastfeeding Results Are Exaggerated” – The New Study

This study was done by David Ramey and Cynthia Colen, two SOCIOLOGISTS who set out on a mission to evaluate 655 families in the United States. They chose to study families where one child was breastfed and the other was bottle-fed.

This new study says that research that claims that breastfeeding boosts children’s IQ and protects from a vast range of health conditions later in life is flawed. Cythia and David claim that these outcomes include BMI/obesity, asthma, hyperactivity, attachment, compliance, academic achievement and competence. The study further states that typical estimates of the impact of breastfeeding on child wellbeing may be overstated.

It further went on to state that children who were breast-fed were at higher risk for asthma.

My Concerns:

I’m a little taken back by this very controversial opinion/study which contradicts an overwhelming amount of evidence and research that we have all heard and learned about. I’m seeing articles coming out saying, “Hold the Guilt“…as if this new study is a way for formula feeding mothers to rest easy and feel less guilty.

I understand that we all cannot breastfeed for difference circumstances. I wasn’t able to breastfeed my son because of a traumatic event that affected my milk supply. However, I would never underestimate breastfeeding so that I could feel less guilty or more approval to formula feed. This has nothing to do with me. This has everything to do with our babies and children deserving the nourishment that was intended for them.

The area of asthma is one to talk more in depth about. I would be very interested to know if diet and lifestyle were taken into any account when conducting this study.

13 Studies Proving Breastfeeding Results ARE NOT Exaggerated:

1. Breastfeeding should be exclusive for 6 months and then continued for AT LEAST a year.

“The AAP reaffirms its recommendation of exclusive breastfeeding for about the first six months of a baby’s life, followed by breastfeeding in combination with the introduction of complementary foods until at least 12 months of age, and continuation of breastfeeding for as long as mutually desired by mother and baby.” (1)

2. Breastfeeding Improves the Gut and Prevents Against Illness…Including Otitis Media (Ear Infection)

The direct benefits of breastfeeding include improvement in gastrointestinal function and host defense, and prevention of acute illnesses (eg, acute otitis media) during the time of breastfeeding. (2).

As an example, the incidence of two or more episodes of otitis media was reduced in infants breast-fed for one year compared with infants fed formula (34 versus 54 percent). (14)

3. Anti-inflammatory Agents in Human Milk May Reduce NEC (necrotizing enterocolitis) and Other Infections:

Anti-inflammatory agents (eg, interleukin 10) may reduce the risk of NEC. Interleukin-10 is an anti-inflammatory cytokine that decreases inflammation and injury to the gastrointestinal tract (3) . In addition, polyunsaturated fatty acids modulate inflammatory reactions and may protect the gastrointestinal tract from NEC (4).

4. Human Milk Has Anti-Microbial Properties:

Specific Proteins are found in human milk. These proteins are generally resistant to proteolytic degeneration, line the mucosal surfaces and prevent microbial attachment. They further inhibit microbial activity (5, 6, 7).

5. In Developing Countries, Mortality is Lower in Breast-fed Infants Verses Formula-Fed.

In addition, gastroenteritis and respiratory disease is lower in breast-fed infants (8, 9)

6. In Developed Countries, Hospitalization and Outpatient Visits is Lower Among Breast-Fed Infants in the First Year

The attack rate of acute illness is lower among breast-fed infants compared to formula fed infants (10).

7. Respiratory Illnesses are Less Frequent in Breast-Fed Infants Compared with Formula-Fed Infants

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In one study, breast-fed compared with formula-fed infants had a lower incidence of respiratory illness during the first 13 weeks of life (25.6 versus 37 percent). (11)

Two studies reported a decrease in the incidence of wheezing and lower respiratory tract infections during the first four to six months of life (12 and 13).

8. Breast-Fed Infants Have Less Urinary Tract Infections:

In one study done, infants who were hospitalized for urinary tract infections were less likely to have been breast-fed. This protection is suggested based on the fact that breast-fed infants have greater content of anti-microbial components in their urine. (15)

9. Post-Breastfeeding Protection Appears to Increase the Duration of Breastfeeding

The longer you breastfeed, the better protected the infant is. This was illustrated in a study done with children between 6 and 24 months of age. Infants who were exclusively breastfed for four to six months compared with those who exclusively breastfed for MORE THAN 6 months were more likely to develop pneumonia, have more ear infections during the 12-month period preceding the study. (16)

10. There May Be a Relationship Between Breastfeeding and the Prevention of Chronic Disease

  • Obesity – There may be a relationship between breastfeeding and the prevention of obesity. Several studies have been done on various ethnic children and the results are the same. Prolonged breastfeeding was associated with a reduced risk of being obese. (17, 18, 19)
  • Cancer – Breastfeeding has been associated with an overall reduced risk in childhood cancer as well as lymphoma and leukemia. (20, 21, 22)
  • Type 1 Diabetes – Breastfed infants appear to have a decreased risk of developing type 1 diabetes mellitus compared to formula-fed infants. The difference is thought to be due to a cell-mediated response to a specific cow’s milk protein, beta-casein, which may be involved in the development of type 1 diabetes. (23)

11. Cognitive Development is Improved Later in Life with Breastfed Infants

There have been several reports that breastfeeding slightly improves cognitive development later in childhood and adolescence. (24)

One particular study done on ten-year-old children discovered that those who were predominately breastfed for 6 months or longer in infancy had higher academic scores than children who were breastfed for less than 6 months. (25)

12. Breastfed Infants Have Improved Visual Function Compared to Formula-Fed Infants

This is said to be benefited to the DHA which is present in human milk (26) . DHA plays a major role in brain and visual development.

13. Breastfed Infants are Less Stressed

There is an analgesic effect of breastfeeding, which is, most likely, due to the maternal-infant bonding that happens when nursing an infant (27). Breastfed infants experience less stress than formula fed infants. This could also be due to the higher cortisol levels of breastfeeding compared to formula-fed infants (28).

Conclusion:

The benefits of breastfeeding are astounding and nothing to undermine. Reading these studies should not make anyone feel guilty or less of a mother because you are not able to breastfeed. Everyone should be aware of the incredible benefits of human milk.

Breastfeeding for all infants is strongly supported by the right professional organizations. If you cannot find the support you need, reach out to La Leche League or call a hospital to talk to a lactation consultant. Many times a decrease in milk supply is because of improper latch which can be easily corrected.

Books to Help the Nursing Mother: 

Sources: 

 

 

 

 

 

 

 

 

How to Love Someone Who is Grieving

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It’s been almost four years since I lost my younger sister, Dinah. She passed away at the age of 27…much too young to leave this beautiful earth.

My sister felt this world was unbearable.

It collapsed on her.

She couldn’t breath. She couldn’t live.

If you don’t know what that feels like, then count your lucky stars. Many have been to that point. Few admit it. Some go through with it like my sister.

I don’t blame her anymore. I’m not mad at her for choosing to leave me, our family, the life that she had. I can’t say that I understand it. I guess I’ve just accepted it.

In a few days I’ll celebrate her 30th birthday. I might even make her a cake and let 30 balloons into the air. I’ll watch them as they float up and above. I’ll watch them as they move over the mountains and disappear into the sky. And as I squint to see how far they made it, I’ll thank God for the 27 years that I shared with my sister.

I’ve not only lost my sister, but I have been through a miscarriage, and I just recently lost my sister-in-law to breast cancer. Unfortunately, I know grief.

I know it’s hard to love someone who is grieving. You don’t what they want…what they need…their actions may confuse you. You’re scared to say something wrong and scared to say nothing at all.

It can be different for everyone, but, overall, I think humanity is very similar. We have basic needs and when someone that we love dies, we all need similar things.

Things You Can Do For Someone Who is Grieving:

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1. Send Them a Hand Written Card

I still have every card that was sent me after my sister died. We tend to minimize things like this, but to the receiver it could mean so much. To know that someone is thinking about them and praying about them…well, it could get them through that moment, that hour, that day.

2. Bring them a Healthy Meal

A nutritious meal is so important when you are going through depression and loss. Your body is being abandoned, it’s an emotional mess, and the hormones are raging. A healthy meal can bring the spirits up and warm the soul. I love this free website Take Them a Meal. You can coordinate meals for someone and other people can sign up to bring meals too.

3. Clean Their House or Hire a Maid

Picking up the house and keeping things organized is not important to the person who has lost someone. Just washing a sink-ful of dishes could feel like an enormous task. If they have kids, laundry, and other household chores, then keeping a clean environment might be nearly impossible. Go over and help them or hire a maid to come for a few weeks or months.

4. Understand Their Perspective

When someone close passes away, it can, literally, change the way the world looks through their eyes. Understand this and empathize with it. Everything in life now compares to what they are going through. Be careful what you say and/or complain about around them. Everything seems incomparable to their circumstance.

5. Be There for Them (if needed)

But don’t be overbearing. Understand if they need space. Sometimes they want to talk about so-and-so’s life. Ask them about it. As someone who is grieving, their greatest fear may be the fainting memory of that person. Talk about their life and let them cry, laugh, scream in anger…whatever they need to do.

6. Be Selfless

My husband is a perfect testimony of this. He poured out his life for me during this dark season of my life. Not only was I grieving the loss of my sister, but I was a (2nd time) new mom. I had a newborn, a 2 year old, and I was overwhelmed. Life came crashing down on me and without my husband I am not sure how I would have survived. He cleaned, cooked, took care of the kids, took care of my family, and was a shoulder I cried on daily. He never did anything for himself. He was always there and I knew I could rely on his strength to pull me through.

7. Listen

Don’t offer advice. Don’t offer promises. Just sit there, grab their hand, and listen. Look them eyes. Don’t be afraid of their grief. Listen and love them.

8. Go Ahead and Invite Them

Don’t assume that they don’t want to be a part of anything going on or planned. Let them decide if they are up for a crowd or a party. Don’t leave them out…but don’t get hurt if they say no. I remember a few times I wish I would have been invited. I might not have gone, but the gesture to invite me would have made my day. It would have let me know that people are thinking about me.

9. Be Yourself

Don’t change yourself for your friend or loved one who is grieving. If you used to make them laugh till their peed themselves, then keep it up. If you used to be physical with them and give them lots of hugs…don’t stop. Be yourself around your friend…that is who they love!

Remember that grief has no timetable. It may take someone a month to get through the worst of it, but then it could take another person a year. Be sensitive to that.

If you want to offer more support, here are a few resources that I love:

  • Pruned: Blossoming Through Life’s Difficult Seasons (where to buy)
  • Rebuild From Depression: A Nutrient Guide (where to buy)
  • Tear Soup: A Recipe for Healing After Loss (where to buy)