Nutrition

7 Foods For Better Sex

March 10, 2014 by Jackie Ritz Leave a Comment

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:

Avocados: Avocados are rich in heart-healthy fats, and anything that keeps your heart beating strong helps keep blood flowing to the right places.
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.
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.
Seafood: Oysters are one of the best sources of zinc, and oily fish like wild salmon and herring contain heart-healthy omega-3 fats.
Arugula: Arugula contains trace minerals and antioxidants that block absorption of environmental contaminants thought to negatively impact your libido.
Figs: Figs contain fiber, which is important for heart health.
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:

Follow a proper diet and severely limit your sugar intake, which will normalize your insulin
Optimize your vitamin D level
Engage in adequate physical activity on a regular basis
Get plenty of restorative sleep
Avoid medications, many of which can cause or exacerbate impotence
Avoid smoking and excessive drinking
Address your stress level; my favorite tool for this is the Emotional Freedom Technique (EFT)

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

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:

Panax ginseng
Maca root (Lepidium meyenii), a medicinal plant from Peru
L-arginine
Yohimbine, an alkaloid from the Yohimbe plant
Choline and vitamin B5

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:

L-arginine and yohimbine were found to increase sexual arousal in a 2002 study of postmenopausal women with sexual arousal disorder.
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

March 6, 2014 by Jackie Ritz 9 Comments

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

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.

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

March 5, 2014 by Jackie Ritz 1 Comment

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!

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.

The Amazing Benefits of Himalayan Pink Salt

February 20, 2014 by Jackie Ritz 5 Comments

Have you heard about the amazing Himalayan crystal salt that comes directly from the Himalayan Mountains? It is packed with some pretty amazing benefits and is an amazing new staple to add to your pantry. It is an absolutely wonderful alternative to table salt, and soon I’ll explain why.

The History

First of all, what makes Himalayan crystal salt so amazing? About 200 million years ago, there were crystallized sea salt beds that were covered with lava. Being kept in this untouched, pristine environment that has been surrounded with snow and ice for so many years means that the salt has been protected from modern day pollution. Many people believe that this pink salt from the Himalayas is the purest salt that can be found on the planet.

Minerals & Energy

Himalayan Salt contains the same 84 trace minerals and elements that are found in the human body, that alone is quite impressive! A few of these minerals include: sodium chloride, sulphate, calcium, potassium and magnesium. When using this salt, you are actually getting less sodium intake per serving than regular table salt because it is less refined and the pieces are larger. Therefore Himalayan salt has less sodium per serving because the crystals or flakes take up less room than the highly processed table salt variety. Another cool thing about this salt is that because of its cellular structure it stores vibrational energy. The minerals in this salt exist in colloidal form, which means that they are small enough for our cells to easily absorb.

What Exactly Are The Benefits?

Some of the benefits that you can expect by consuming this salt in place of regular table salt include:

Aiding in vascular health
Supporting healthy lungs and respiratory function
Promoting a stable pH balance within the cells
Reducing the signs of aging
Promoting healthy sleep patterns
Increasing libido
Prevents muscle cramps
Increases hydration
Strengthen bones
Lowers blood pressure
Improves circulation
Detoxifying the body of heavy metals

Comparing Himalayan Salt To Other Salts

Sea Salt

While still a better choice than table salt, sea salt is becoming increasingly over processed; and, let’s face it, our oceans are becoming more and more polluted each year, just think about the massive oils spills that have occurred. Because of the pristine conditions that the pink salt is kept in, it is said to be the purest salt available today.

Table SaltRegular, commercial table salt is completely stripped of the majority of its minerals with the exception of sodium and chloride. It is then bleached, cleaned with chemicals and then heated at extremely high temperatures. The iodine that is added to table salt is almost always synthetic which is difficult for our bodies to properly take in. It is treated with anti-caking agents, which prevents the salt from dissolving in water and in the salt container. These agents then prevent the salt from absorbing in our own bodies, which leads to a build up and deposit within the organs. This can cause severe health problems. Studies have shown that for each gram of table salt that is consumed that the body cannot process, your body will use 20 TIMES the amount of cellular water to neutralize the amount of sodium chloride that is present in this chemically treated salt.

This is large in part of how salt has gotten such a bad name. It is not necessarily salt that is unhealthy for us, it is refined table salt that is inferior for our health. Aside from that, many of us are consuming way too much processed food. These foods contain astronomical amounts of salt, and it isn’t the good kind. It’s not about limiting our amount of salt; it’s about consuming more natural, homemade whole foods. This way we can add salt while cooking or sprinkle some on our meals without having to worry about high blood pressure and so on.You should be able to find this amazing Himalayan Crystal Salt at your local health food store, or easily online!

Sources:

*Article reposted from Natural Blaze*

A Paleo Diet Meal Plan and Menu That Can Save Your Life

February 19, 2014 by Jackie Ritz 7 Comments

[box]This is a detailed meal plan for the paleo diet. What to eat, what to avoid and a sample paleo menu for one week.[/box]

The paleo diet is based on emulating the diet of our hunter-gatherer ancestors. It includes whole, unprocessed foods that resemble what they look like in nature.

Our ancestors were genetically the same as modern humans. They thrived eating such foods and were free of diseases like obesity, diabetes and heart disease.

Several studies suggest that this diet can lead to significant weight loss (without calorie counting) and major improvements in health.

Photo by Fit Bomb.

A Paleo Diet Meal Plan

There is no one “right” way to eat for everyone and paleolithic humans thrived on a variety of diets, depending on what was available at the time.

Some ate a low-carb diet high in animal foods, others a high-carb diet with lots of plants.

Consider this as a general guideline, not something written in stone. You can adapt all of this to your own personal needs and preferences.

The Basics

Eat: Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils.

Avoid: Processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and trans fats.

This is a simplified paleo food pyramid:

Photo by Mark Sisson.

Avoid These Foods

Avoid these foods and ingredients:

Sugar and High Fructose Corn Syrup: Soft drinks, fruit juices, table sugar, agave nectar, candy, pastries, ice cream and many others.

Grains: Includes breads and pastas, wheat, spelt, rye, barley, etc.

Legumes: Beans, lentils and many more.

Dairy: Avoid most dairy, especially low-fat (some “versions” of paleo do include full-fat dairy like butter and cheese).

Vegetable Oils: Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil and others.

Trans Fats: Found in margarine and various processed foods. Usually referred to as “hydrogenated” or “partially hydrogenated” oils.

Artificial Sweeteners: Aspartame, Sucralose, Cyclamates, Saccharin, Acesulfame Potassium. Use natural sweeteners instead.
Highly Processed Foods: Everything labelled “diet” or “low-fat” or has many weird ingredients. Includes artificial meal replacements.

A simple guideline: If it looks like it was made in a factory, don’t eat it!

If you want to avoid these ingredients, then you MUST read ingredients lists, even on foods that are labelled as “health foods.”

Foods to Eat on The Paleo Diet

Base your diet on these real, unprocessed paleo foods.

Meats: Beef, lamb, chicken, turkey, pork and others.

Fish and Seafood: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you can.

Eggs: Choose free-range, pastured or Omega-3 enriched eggs.

Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, etc.

Fruits: Apples, oranges, pears, avocados, strawberries, blueberries and more.

Tubers: Potatoes, sweet potatoes, yams, turnips, etc.

Nuts and Seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more

Healthy Fats and Oils: Lard, tallow, coconut oil, olive oil, avocado oil and others.
Salt and Spices: Sea salt, himalayan salt, garlic, turmeric, rosemary, etc.

Try to choose grass-fed, pasture raised and organic if you can afford it. If not, then just make sure to always go for the least processed option.

There are some things you can do to minimize cost while still eating high quality foods. Read a great article on this here.

Maybe Eat

In the past few years, the paleo community has evolved quite a bit.

There are now several different “versions” of the paleo diet. Many of them allow some modern foods that science has shown to be healthy.

This includes quality bacon from pasture raised pigs, grass-fed butter and even some non-gluten grains like rice.

Many people now think of paleo as a template to base your diet on, not necessarily as a strict set of rules that you must follow.

Sensible Indulgences

These are perfectly healthy in small amounts:

Wine: Quality red wine is high in antioxidants and beneficial nutrients.
Dark Chocolate: Choose one that has 70% or higher cocoa content. Quality dark chocolate is very nutritious and extremely healthy.

What to Drink When You’re Thirsty

When it comes to hydration, water should be your go-to beverage.

These aren’t exactly paleo, but most people drink them anyway:

Tea is very healthy and loaded with antioxidants and various beneficial compounds. Green tea is best.
Coffee is actually very high in antioxidants as well. Studies show that it has many health benefits.

You Should Watch This Video

This short video is a must-watch, it will teach you everything you need to know about the basics of paleo.

A Sample Paleo Menu For One Week

This sample menu contains a balanced amount of all the paleo foods.

Feel free to adjust this based on your own preferences.

Monday

Breakfast: Eggs and vegetables, fried in coconut oil. One piece of fruit.
Lunch: Chicken salad, with olive oil. Handful of nuts.

Dinner: Burgers (no bun), fried in butter, with vegetables and some salsa.

Tuesday

Breakfast: Bacon and eggs, with a piece of fruit.
Lunch: Leftover burgers from the night before.
Dinner: Salmon, fried in butter, with vegetables.

Wednesday

Breakfast: Meat with vegetables (leftovers from night before).
Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables.
Dinner: Ground beef stir fry, with vegetables. Some berries.

Thursday

Breakfast: Eggs and a fruit.
Lunch: Leftover stir fry from the night before. A handful of nuts.
Dinner: Fried pork, with vegetables.

Friday

Breakfast: Eggs and vegetables, fried in coconut oil.
Lunch: Chicken salad with olive oil. Handful of nuts.
Dinner: Steak with vegetables and sweet potatoes.

Saturday

Breakfast: Bacon and eggs, with a piece of fruit.
Lunch: Leftover steak and vegetables from the night before.
Dinner: Baked salmon with vegetables and avocado.

Sunday

Breakfast: Meat with vegetables (leftovers from night before).
Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables.
Dinner: Grilled chicken wings, with vegetables and salsa.

There is usually no need to track calories or macronutrients (protein, carbs or fat) on the paleo diet, at least not in the beginning.

However, if you need to lose a lot of weight then it is a good idea to cut carbs somewhat and limit your intake of nuts and potatoes.

If you’re a vegetarian, then read this article for some tips on how to do paleo without meat.

How to Make Your Restaurant Meals Paleo

It is not very difficult to make most restaurant meals paleo friendly.

Order a meat or fish-based main dish.
Get extra vegetables instead of bread or rice.
Ask them to cook your food in coconut oil, lard, olive oil or butter.

There’s an excellent article on eating paleo at restaurants here.

Simple Paleo Snacks

There really is no need to eat more than 3 meals per day, but if you get hungry then here are some paleo snacks that are simple and easily portable:

Baby carrots.
Hard boiled eggs.
A piece of fruit.
A handful of nuts.
Leftovers from the night before.
Apple slices with some almond butter.
A bowl of berries with some coconut cream.
Homemade beef jerky.

Simple Paleo Shopping List

There is an incredible variety of foods you can eat on the paleo diet.

This simple shopping list should give you an idea of how to get started.

Meat (beef, lamb, pork).
Poultry (chicken, turkey, etc).
Fish (salmon, trout, mackarel).
Eggs.
Fresh vegetables: greens, lettuce, tomatoes, peppers, carrots, onions, etc.
Frozen vegetables: broccoli, spinach, various mixes, etc.
Fruits: Apples, bananas, pears, oranges, avocado.
Berries: Strawberries, blueberries.
Nuts: Almonds, walnuts, macadamia nuts, hazelnuts.
Almond butter.
Coconut oil.
Olive oil.
Grass-fed butter.
Olives.
Sweet potatoes.
Condiments: Sea salt, pepper, turmeric, garlic, parsley, etc.

If you want a more advanced shopping guide, read this.

It is a good idea to clear all unhealthy temptations from your home, including sodas, pastries, cookies, crackers, bread, ice cream and cereals.

How to Find More Info

If you’re interested in more articles like this one, make sure to subscribe to free updates.

There is an entire world of information out there on paleo eating. Just google something like “paleo recipes” or “primal recipes” and you will find a ton of stuff.

These are some really excellent paleo recipe blogs:

*A Paleo Diet Menu Plan originally posted by Kris Gunnar and is republished with permission.*

Keep Yourself, Your Pets and Your Home Healthier with Apple Cider Vinegar

February 17, 2014 by Jackie Ritz 8 Comments

Apple cider vinegar is an age-old remedy that has a surprising number of uses, and while whole books have been written on this amazing remedy, many of us are still unaware of just how usful apple cider vinegar (ACV) can be. The following are just a few of the ways that we can use ACV to add to our health and our lives:

1. Tummy troubles, indigestion and bloating

Mix one tablespoon of apple cider vinegar into a glass of water and drink before meals to improve digestion. This will also help prevent indigestion and bloating, and a little ACV taken in water at the first sign of heartburn will usually stop it in its tracks.

Because ACV is antibacterial, it can also help prevent the bacterial infections that may cause food poisoning.

2. Healthy hair

Rinse hair after washing with a mixture made of two tablespoons of ACV and 500 ml of water. It will balance the pH of the hair, leaving it thicker, smoother and healthier. The vinegar smell will dissipate once the hair dries.

3. Alkaline body

ACV is commonly used as a health tonic mixed in water with honey, as it promotes alkalinity. This means that it can be of benefit for many of the diseases caused by an overly acidic body such as arthritis, gout and even cancer.

4. Cure hiccups

A teaspoon of undiluted ACV is said to sometimes stop hiccups immediately!

5. Post-exercise drink

ACV mixed with water has been used as an antidote for lactic acid and fatigue after working out, as it provides potassium and other nutrients as well as valuable enzymes that assist with recovery.

6. Night cramps

One or two tablespoons of ACV mixed with water and honey to taste can be sipped prior to sleep to prevent night cramps.

7. Diabetes

ACV may be of benefit to diabetics, as it has been shown to reduce blood glucose.

8. Candida

Regular consumption of ACV can assist with improving gut flora and reversing the overgrowth of Candida and other unwanted bacteria or yeasts.

9. Weight management

ACV has a history of being used as an aid for weight loss and weight management. It has been shown to not only have beneficial effects on blood glucose and insulin levels but also appetite control.

10. Pet health

ACV can also be used to keep your dog healthy. Add a little to drinking water or food as a general health tonic, to help digestion, reduce allergies and prevent parasites. Spray a water/ACV mixture on skin conditions, ear infections and thinning fur and use as a rinse after bathing.

11. Nontoxic cleaning

Make a nontoxic cleaning spray using a 50/50 mixture of water and ACV in a spray bottle. Use this to clean hard surfaces. It absorbs odors and has antibacterial properties.

12. Spider and insect bites and stings

Make a simple poultice using Slippery Elm Bark powder, a couple of drops of lavender oil and ACV to mix into a paste. Spread thickly on bites, stings or splinters and cover with a dressing. Repeat as often as necessary until heat, pain and swelling has gone.

Of course, don’t forget to use apple cider vinegar in salad dressings and always ensure that you buy raw, unpasteurised ACV with the mother, which can be identified by cloudiness or floaties in the vinegar.

Sources for this article include:

(Original Source: Natural News)

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