Tag: magnesium

6 Reasons to Consume More Dark Chocolate!

November 13, 2020

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As if we needed a whole article that gives us more reasons to consume CHOCOLATE!

But I think we don’t give chocolate enough credit for what it can do for us. It deserves a little more time in the spotlight and a deeper dive into the many benefits it offers!

Just 6 of the Benefits of Eating Chocolate!

1. Skin Health – A London research found that eating flavonol-rich chocolate could help prevent damage caused by ultraviolet light. It’s also thought that consuming good chocolate regularly may also reduce skin roughness, enhance hydration and improve blood flow to the skin.

2. Brain Health – Good dark chocolate contains Flavonoids and resveratrol that may play a role in reducing inflammation with the central nervous system and increase blood flow to the brain.

3. Antioxidant Superfood – Did you know that the flavanol content of cocoa powder is significantly greater than all of the other super fruit powders? The antioxidant capacity of dark chocolate is also higher than all of the super fruit juices…only to be outdone by the pomegranate.

4. Heart Health – Just like it can help increase blood flow to the brain, it can also increase blood flow to the heart. The flavanols in chocolate can also help prevent blood platelets from clotting, which could reduce the risk of stroke.

5. Contains Many Nutrients and Minerals – Chocolate is a good source of the necessary minerals and nutrients, such as magnesium, zinc, potassium and even iron.

6. Makes You Feel Good – As if the taste alone didn’t make you feel good…chocolate is also a good source of phenylethylamine, a wonderful chemical that stimulates those feel-good endorphins.

 

The Best Type of Chocolate and What to Look Out For

There is just about no end to the types of chocolate you can find at the store. White chocolate, dark chocolate, milk chocolate, semi-sweet, flavored chocolates, etc. But not every type of chocolate is a good one and contains all these health benefits we just discovered.

Cocoa Vs. Cacao

You’ve probably heard both of these, and their differences are not limited to their, sometimes confusing, spelling!

Cocoa:

-Made from processed cacao that has been roasted at high temperatures.

-The process destroys the antioxidants in the chocolate.

Cacao:

-Made by cold-pressing un-roasted cacao beans.

-The process preserves all of the antioxidants in the chocolate.

 

While the Hershey’s bars in the candy isle might look tempting, eating them can put your body at risk for many health issues.

Hershey’s and many other popular chocolate brands aren’t really selling chocolate. During the manufacturing process, cocoa butter is mixed with vegetable oils. This is a cheaper way to make the chocolate, but you end up with a product that contains high amounts of sugar, high fructose corn syrup, and soy lecithin, which can be dangerous to your health. Soy lecithin contains genetically modified soy, along with soy phytoestrogens that may promote an increased risk of breast cancer in adult women. Studies have shown that soy lecithin can affect immature brain cells, and lead to impeded brain development.

On the flip side: The proper form of dark chocolate contain higher amounts of certain antioxidants than some fruits. Try combining dark chocolate with its highest contender: pomegranate!

 

Study Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3038885/

https://pubmed.ncbi.nlm.nih.gov/19735513/

https://pubmed.ncbi.nlm.nih.gov/16702322/

https://pubmed.ncbi.nlm.nih.gov/18045712/

 

6 Health Benefits of Pumpkin “Innards”

October 7, 2020

It’s pumpkin season! Pumpkin pie, pumpkin spice, pumpkin flavored baked goods… We use a lot of pumpkin in our food during the fall season. Well…part of the pumpkin, at least.

There is so much more goodness to this orange vegetable that we don’t really hear about. Unfortunately, pumpkin seeds and pumpkin seed oil often get lost in the mix and are frequently discarded or ignored altogether in favor of the vibrant pumpkin pulp. These lesser known and used “innards” have many benefits that make them a worthy addition to your diet, both during the holidays and all year round.

Health Benefits of Pumpkin

1. Protein – Did you know that one serving of pumpkin provides about 4% of the recommended daily protein intake? Good news for those who want to get more protein options that aren’t meat. (Detox week got a little bit better!)

2. Helps Immunity – Pumpkins contain high amounts of Vitamin A and Vitamin C, which is vital to a good functioning immune system. Pumpkin oil can also help fight against bacterial and fungal infections.

3. Heart Health – Pumpkin contains pretty high amounts of potassium that helps to regulate blood pressure and help with hypertension. Pumpkin seeds may help to increase levels of nitric oxide. This can dilate the blood vessels and promote blood flow to help the heart work efficiently. Pumpkin seed OIL could also help to decrease cholesterol.

4. Stabilize Blood Sugar – The ability to regulate blood sugar levels is one of the top pumpkin seed benefits. Keeping high levels of blood sugar can cause diabetes symptoms (such as increased thirst, fatigue, frequent urination and nausea). But the protein and fiber rich pumpkin seed can help slow the absorption of sugar in the bloodstream to promote better blood sugar.

5. Promote Sleep – Pumpkin seeds have a good source of nutrients that are important for better sleep. These include tryptophan and magnesium. Tryptophan is an amino acid that is well-known for its ability to enhance sleep quality. Magnesium is an important micronutrient that has been shown to help improve different parts of insomnia, including sleep efficiency, the length of one’s sleep and the amount of time that it takes one to fall asleep.

6. Rich in Antioxidants – Pumpkin seeds are loaded with antioxidants, powerful compounds that can fight free radical formation and protect cells against oxidative stress. They contain high amounts of amino acids, unsaturated fatty acids, and a wealth of minerals such as calcium, potassium, niacin, and phosphorous. They are also high in most of the B vitamins, and vitamins C, D, E, and K.

 

Tips to Remember

Many prepackaged pumpkin seed products are high in sodium and contain extra ingredients that can be harmful. Be sure to check labels! Select products that are low in sodium with minimal ingredients listed. Or choose raw pumpkin seeds and try making them at home yourself.

Although the shell of the pumpkin seed is edible, it may irritate the stomach and cause digestive issues for some people. It can also be difficult to chew for those with chewing or swallowing difficulties. You can try hulled seeds if you find consuming the shells cause you problems.

To reap the most benefits from pumpkins, be sure to opt for real, whole pumpkin rather than canned pumpkin pie mix. They usually contain a lot of added sugar, syrups and other ingredients that diminish the benefits of pumpkin.

As with everything, be sure to take in moderation. Too much of a good thing can turn to be too much of a bad thing!

3 Areas to Improve for Better Sleep

August 15, 2020

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Good sleep patterns and habits are essential to good health. But, I think we can all admit that it is never easy to establish them…or to keep it consistent.

Now, sometimes things are out of our control and we may end up out of routine, or have some days where we struggle with sleep: Holidays, vacations, sickness, stressful situations, or you are on a crunch time for a project. However, too much of this, and not enough solid sleep can really take a toll on our bodies and cause harm to our health.

But how do ensure a good night’s sleep? What can we do when sleep seems so elusive? While there are many reasons we could not be getting enough good sleep, and many things we can do to try and fix that, here are a few of the big ones you can try:

1. Essential Oils:

  • Lavender – Lavender oil has a calming effect and can be a good stress reliever. Both of these can help induce a better sleep.
  • Frankincense – Frankincense has been shown to reduce the heart rate when inhaled. It also may help reduce anxiety and depression and give you a sense of grounding.
  • Cedarwood – Cedarwood has a soothing and calming effect on the mind and helps to ease tight muscles, helping to relax you and prepare you for a better sleep.
  • Bergamot – Bergamot is a relaxant. It can help reduce nervous tension and works as a stress reliever. It can help relieve feelings of depression and anxiety.
  • Vetiver – Vetiver oil has been used in aromatherapy for relaxation, alleviating emotional stress, anxiety and insomnia.

2. Food/Herbs and Supplements:

  • Passion Flower – Ever struggle trying to get to sleep because your brain just won’t turn off because of all that anxiety? Passion flower has calming and anti-anxiety effects. In fact, studies have shown that passion flower is one of the most powerful anti-anxiety natural sleep aids that doesn’t cause lingering tiredness the next day.
  • Walnuts – Good for the brain and heart! Walnuts, interesting enough, contain Omega-3s to help fight depression, anxiety and boost mood. It also contains the hormone melatonin, which induces sleep when it is released at night by the brain’s pineal gland.
  • Kiwi – Kiwi fruit contains high amounts of serotonin. It has been shown to increase sleep time AND efficiency by  about 13% and 5%. The serotonin in kiwi may also help boost memory, mood and fight signs of depression.
  • Magnesium – Magnesium is a calming nutrient. higher magnesium levels can help induce a deeper sleep (plus help you avoid painful charlie horses in the middle of the night). Dark chocolate, almonds, pumpkin seeds and spinach all contain good doses of magnesium.

3. Surroundings:

  • Darkness – Darkness limits distractions and helps your mind concentrate on sleeping instead of looking at everything around you. It’s much easier for you to get sleepy in the dark than when surrounded by lights. Especially unnatural lights. Which brings me to my next point…
  • Technology Free – The blue light from your technology can really disrupt your sleep cycle. Spending time on digital devices close to bedtime can disrupt your circadian rhythm, which helps determine when you feel sleepy versus awake. It’s also been shown to suppress the release of the hormone melatonin, which is the hormone that can help you fall asleep and stay asleep.
  • Cool Temperatures – Have you ever struggled to fall asleep when you are too hot? Did you know that a slightly chilly temperature helps decrease your body’s internal thermometer? That can initiate sleepiness and ensure you stay comfortable throughout the night. Just not TOO cold. 😉
  • The Right Pillow and Mattress – It can be very hard to fall asleep and remain asleep when you are struggling with pain in your back, hips, shoulders and neck. Make sure you have a good mattress and pillow with good support, and that keeps your body in good posture throughout the night.
  • Noise Colors – Experts say that a sudden change in noise while we are sleeping can wake us up or keep us up (can anyone here testify to that?). But by listening to low-level background noise, your brain will be less alerted to changes in sounds compared to when it’s silent.

With a number of options available — including white, pink and brown noise—  what “color” noise is best for sleeping? The truth is, there isn’t one specific type of sound that is going to make everyone sleepy. You may have to experiment with different ones to find out which one you like and works best for you:

  • Brown Noise – Brown noise is considered a layered sonic hue that has a sound like a low roar. It’s known to promote relaxation and improve focus. Examples include: a strong river current, strong wind, waterfall, thunder or heavy rainfall.
  • White Noise – White noise is a consistent ambient sound that can help mask disturbing sounds. Studies have shown that is can help reduce agitation and stress. Pure white noise is said to resemble a “hissy” sound. Think of the sound of a TV or radio tuned to an unused frequency, a fan, air conditioner or softly humming refrigerator.
  • Pink Noise – Pink noise is white noise, but has been described as “less harsh”. Some examples include: leaves rustling in the wind, waves on the shoreline, and steady falling rain. Pink noise may also boost brain activity associated with deeper sleep and even lead to improved memory.

 

What helps YOU to get a good night’s sleep??