Hi Folks,

OK so I know that I am always encouraging you to make fresh healthy food yourselves, but let’s face it, sometimes there isn’t enough time in the day. I want to talk about things that you will commonly find in your ready made food; what they are, and what they means to your health; this way you can make an informed choice about what to pick up and more importantly what to put down.

So what is an additive? It is something added to your food to make it last longer, taste better, look palatable, make it easier to manufacture, or cheaper to produce. Within the European Union additives are labeled with an E number which means that the additive has been accepted by the European Community. Many of these officially sanctioned products are still banned in some EU countries, and also in Scandinavia, Russia and Australia. If a number appears without an E then it has not been cleared for use by the European Community, but may be used in the UK. In the US a different system is used which includes numbers instead, although the additives are the same. The food and governmental bodies have said for years that the range of additives are safe for human consumption, however, as you can see many countries cannot agree about what is and isn’t safe.

Over the years some additives have been withdrawn due to health scares; 28 food additives (including the infamous Sudan 1) have been banned, mostly because they carry a cancer risk, or contribute to organ damage. 15 of the 28 banned were food colorings. Out of 45 current E-numbered colourings, 23 are banned in one or more countries, and yet available in the UK. A further 21 colourings are recommended to be avoided by the Hyperactive Children’s Support Group, along with 49 other E-numbered food additives (including sweeteners) linked with behavioral problems in children- and also commonly found in children’s foods.

We will start this week with food colourings; these are added to make our food look more interesting and palatable. Often these are added in large amounts to children’s food, as they make the food look more exciting. Unfortunately, many colours are linked to hyperactivity and behavioral problems in children as well as a host of other problems such as eczema and asthma. E Numbers 100-181 are all colours. Often they will be given their number and name, which can make is easier for you to identify them. Some of these are made from natural plant products, for example E162 or Betanin is made from beetroot and has no known side-effects. Being vegetable in origin does not always make an additive safe; E123 (Amaranth) a red colour is derived from a small plant, and is banned in USA, Russia, Austria, Norway and other countries and found in jellies, sweets, cake mixes, and fruit fillings. It is known to provoke asthma, eczema, and hyperactivity, possibly to increase risk of certain cancers, and in animal experiments caused birth defects, and foetal deaths.

Others have names which sound natural but are not, for example E150 or Caramel; the most commonly used group of colours, found in a wide range of foods,; beer, sauces, puddings, sweets, kids food, chocolate, buns. This group comprises E150a, b, c, and d also named, plain caramel, Caustic Sulphite caramel, Ammonia Caramel and Sulphite Ammonia Caramel-( I am not sure I like the sound of ‘caustic’ or ‘ammonia’ in my food). The UK food guide and the Hyperactive Children’s Support Group recommend that these colours are not given to children, but you will find them in many kids’ foods and drinks.

Some of the numbers have names which make them sound rather harmless; E155 or Chocolate Brown HT, sounds almost delicious until you discover that this colour, often found in chocolate cake, and chocolate cake mix, is derived from coal tar, is not recommended for consumption by children, and is banned in Australia, Austria, Belgium, Denmark, France, Germany, Norway, Sweden, Switzerland and the United States. It is thought to cause allergic or intolerance problems, particularly in asthmatics; somehow it doesn’t sound so harmless when you know the details.

Several colours are of animal origin, and vegetarians may wish to avoid them, such as E170 Calcium Carbonate, found in toothpaste, canned fruit, vegetables and wines, which can be sourced from animal bones (or rock minerals), or E120 Cochineal which rather charmingly is made from insects- yummy.

Out of the 45 E numbered colourings, only six have no reported side effects. Many of the side effects are anecdotal, although the sheer number of people reporting them is surely an indication that something is wrong. Many studies have linked colourings to health problems, particularly in children, although the findings are often rejected by the Food Agencies. One British study found that a quarter of toddlers suffered adverse effects after consuming foods containing 3 food colourings. Although these additives have been tested for ‘safety’, it is curious that many countries still do not think them safe enough to use in their food. The additives have also never been tested for safety in combination with other additives although they are rarely used alone.

Just for fun, here is the low-down on the colours inside a packet of a popular multi-coloured chocolate bean; a favorite children’s treat;

o E110 (sunset Yellow), banned in Norway and widely found in sweets, pies, cakes, sauces, puddings, canned fish, ice cream, jelly, cheese sauce etc; urticaria (hives), runny nose, nasal congestion, allergies, hyperactivity, kidney tumors, chromosomal damage, abdominal pain, nausea and vomiting, indigestion, increased incidence of tumors in animals.

o E171 Titanium dioxide a white colouring known to pollute waterways, but with no reported effects in humans.

o E104 Quinoline Yellow, can cause dermatitis; banned in USA and Norway. It is recommended by several organisations that this colour is avoided by children.

o E124 Ponceau a synthetic red colour derived from coal tar; carcinogenic (cancer-causing) in animals, also can produce bad reactions in asthmatics and people allergic to aspirin; banned in USA & Norway. It is recommended by several organisations that this colour is avoided by children.

o E122 Azorubine, Carmoisine a red colour derived from coal tar; can produce bad reactions in asthmatics and people allergic to aspirin; banned in Sweden, USA, Austria and Norway. It is recommended by several organisations that this colour is avoided by children.

o E133 Brilliant blue an aluminium or ammonium salt; banned in Belgium, France, Germany, Switzerland, Sweden, Austria, Norway. It is recommended by several organisations that this colour is avoided by children.

o E120 Cochineal, a red colour; made from insects; the hyperactive children’s support group recommends that this colour is avoided. It is recommended by several organisations that this colour is avoided by children.

The chances are that when you are buying sweets, cakes- any manner of ready made food, you will be buying products which contain colourings. You may decide that the evidence is unconvincing, or you may decide that it is not worth risking the harmful effects, especially with your family. There is little doubt now that many children are adversely affected by food colourings, and several Local Education Authorities in the UK are attempting to ban food colourings from their school meals and machines. The good news is that you can avoid them by selecting products marked ‘no artificial colours,’ by buying organic products, or by getting the raw ingredients and making things yourselves.

I do hope that this will encourage you to look on the backs of food packaging, and check what lies within. Even if you cannot avoid these nasties all of the time, it may be a good idea to steer clear of them where possible, especially in what you feed to children and teenagers.

For a full list of additives, colourings, sweeteners and flavourings write to:- Hyperactive Children’s Support Group at 71 Whyke Lane, Chichester PO19 7PD or Telephone 01243 551313.

Stay healthy,

Vikki

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It is imperative that each and every person realize that too much of fat in the body is very unhealthy. This is more so when we consider the saturated type of fats. The body is capable of storing the excessive calories derived from fats as body fats. This may lead to being obese. Also, the saturated fats found in animal produce including various meats and dairy produce can very easily find their way to the heart’s arteries where they can cause clogging which will eventually lead to some type of heart ailment or disease. It is very important that we all regulate the amount of fats that we ingest. Care should however be taken so as not to eliminate fats entirely from the diet. Fats are necessary as nutrients and help in supplying vitamin A, vitamin D and vitamin E to the body. These vitamins are essential in the development of a healthy skin and best growth. The body is unable to produce fats on its own and whatever content is there has to have been gotten from an external supply. The best tenet to adopt in the case of fats is moderation rather than total elimination. There are healthy sources of fat; olive oil is one of these. It supplies healthy monounsaturated fats to the body.

Both plant and animal foods contain dietary fats. Fats are of three different classifications i.e. monounsaturated, polyunsaturated and the saturated types. The fats that are unsaturated, mostly those in the first classification are deemed the healthiest. These include fats sourced from nuts, vegetable oils and various seeds. It is an established fact that taking a diet that contains much saturated fat is detrimental to health. Such fats are normally obtained from animal produce including lard, beef, butter and other dairy products. Though animal fats are considered to contain the most amount of saturated fat, tropical oil plants like the palms and the coconut do contain large amounts of the same. Another type of fat in addition to the three mentioned above are the trans-fatty acids. These are formed as a result of the hydrogenation process through which vegetable oils are hardened. The investigation into how harmful these may be is ongoing but experts call for moderation all the same.

What can one do in the attempt to reduce body fat? There are some tips that can help to cut down on fat intake. Some of these are:

a. Substituting cream with evaporated skimmed milk when making desserts or like foods

b. Reducing the fat content in salad dressings e.g. mixing vinegar and oil in the ratio 3:1.

c. Using things like wine, chicken broth or tomato juice to sauté various foods rather than using oil to fry them

d. Using a spray bottle to lightly coat sauté pans with olive oil

e. Replacing every three eggs that you use in various recipes with 6 egg whites and a whole egg

f. Making use of the healthiest oils in cooking especially olive oil.

We all love chocolate candy, but as we grow older some of us begin to consider it a forbidden fruit. How did something that ancient civilizations considered the food of the gods become so riddled with controversy today?

In this day of saturated versus unsaturated fats and monitoring cholesterol levels, chocolate candy has taken a bad wrap. A little research into the notional value of chocolate brings some revelations over which candy lovers everywhere can rejoice – chocolate can be good for us!

Chocolate candy does not raise the bad cholesterol (LDL) as other saturated fats do. It also contains antioxidants, the same types of antioxidants found in a glass of red wine. Antioxidants improve & strengthen your immune system. They are thought to help prevent stroke, heart disease and cancer. And if that wasn’t enough many more health benefits are contributed to antioxidants including slowing the aging process & the visible signs of aging. The darker and more pure forms of chocolate contain the most antioxidants.

Chocolate candy does not contain as much caffeine as you might think either. An average serving of chocolate candy has far less caffeine than a cup of coffee.

I bet you didn’t know that chocolate is a rich source of phosphorus and magnesium too. The benefits of each are well documented. Magnesium helps to maintain muscle and nerve function, is good for strong bones, and supports a healthy immune system and more. Phosphorus is important for bone and teeth formation in children and for works with calcium to keep bones strong and healthy for us throughout our lives.

Some ingredients in chocolate can even trigger happy feelings in our brain. What better choice could there possibly be for an afternoon pick me up?

Children from 1 to 100 love candy. Remember the joy when you poured your trick or treating loot out onto the floor to behold it in all its glory? There before your eyes, laid the candy cane, candy bar, chocolate candy, and sweet candy of all types. If you had a health conscious neighbor,
you might even have some sugar free candy to try. And guess what? It tasted just as fantastic as the rest of your loot.

Reminisce a bit today and enjoy some chocolate. Don’t wait only for holidays or special occasions to enjoy chocolate candy. Lose the guilt; after all, chocolate in moderation is good for you!

Visit one of Vancouver’s high end restaurants and you are likely to be taken aback by what’s on the menu — especially the salad menu. The trend among our top chefs is to serve up weeds and wild flowers rather than the more traditional salad ingredients. Ask what’s in your salad, and expect to hear dandelion, ox-eyed daisy, purslane, wild sorrel, nettles, chickweed, shepherd’s purse and barrage as well as fresh herbs such as chervil and watercress.

Our prestigious chefs don’t just serve any old weed, of course. While it is tempting to visualize them roadside, attired in their white hats, pulling dandelions up by the roots and stuffing them into coolers, such is not the case. Our chefs obtain ‘high quality weeds” which are grown organically by local farmers who specialize in supplying salad greens and other vegetables to high end restaurants.

And get this: the demand for high quality, organically grown weeds is so high that one farmer reports supplying weeds and veggies to twenty-seven restaurants and has an additional seven restaurants on the waiting list.

The question now among foodies is whether or not the average family will jump on the organic weed bandwagon and start serving wild foraging crops at their family dinners and barbecues.

One can only imagine how a side of weeds would taste. Still, to be fair, many of the foods we eat are acquired tastes. Remember the first time you tasted broccoli? Or green olives? Or parsnips? Chances are you had to train yourself to eat those foods. No doubt we can train ourselves to eat weeds as well.

But why should we? Believe it or not, there are a few good reasons why eating weeds makes good sense.

Weeds are Free

You can buy your weeds from organic weed growers, if you have any in your area. Otherwise, you can be truly authentic, spurning purchased weeds and foraging for your own. Before you start, you might want to avail yourself of one of the publications on this topic, such as Samuel Thayer’s book, The Forager’s Harvest: A Guide to Identifying, Harvesting, and Preparing Edible Wild Plants. This book pretty much tells you what you need to know when you start to forage for wild plants. It also discusses how to identify them, serve them and cook them.

The appeal of foraging is twofold: first, the plants you find are free, so you save money. Second, the weeds qualify as local produce so you’re doing your thing for the environment.

Alternatively, if traveling around looking for good quality weeds isn’t your idea of a fun way to spend Sunday, then you could encourage the weeds that want to grow naturally in your lawn or garden. Not that they need much encouragement, but you get the idea.

However, and I want you to know that I have TRIED ABSOLUTELY NONE OF THIS, but apparently if you are planning on turning your lawn into a big salad bar, you will discover that you have to fiddle around with the weeds to make them good eating.

You may have to thin your weeds out, just as you do your row of garden lettuce and carrots. You will have to remember to harvest your weeds while they are in their prime, else they will be too old and tough. One dedicated weed eater maintains that she trims her chickweed with scissors every four to seven days, ensuring it stays tender all spring.

In other words, your weeds have turned into vegetables and you have to fuss with them the same way you do with your beets and spinach.

Weeds are Local

Buying foodstuffs that are grown locally has become a mantra for many – and with good reason. Locally grown food is likely to be fresher, environmentally friendly (given that it has not required undue amounts of carbon based fuel to transport it), and buying it supports the local economy.

Eating local weeds certainly fits the first two items on the list, and if you buy your weeds from a local organic farmer, you’ve covered the third one as well.

Weeds are Nutritious

Not all weeds, of course. Some are poisonous. You will need to know what you are doing, especially if you forage for your own weeds rather than buying the specially grown ones.

If you do your own foraging, be sure to avoid plants that are growing roadside. They will have absorbed pollutants from vehicle exhausts. Also, regardless of where you find your weeds, be certain they haven’t been sprayed with insecticides or other toxic chemicals.

All this notwithstanding, the safely-grown, non-toxic weeds are likely to have nutritious or medicinal properties.

Take the dandelion. Although the dandelion is not a popular food in North America, Europeans have a long history of cultivating and eating this plant. Tender spring dandelion shoots are good in salads, and the greens can be cooked the same way you would cook spinach or other greens. Mix your boiled or steamed dandelion greens with a bit of sautéed garlic, onion and pepper; add Parmesan cheese and dress with oil and vinegar dressing.

Do a Google search and you’ll come across numerous recipes containing dandelion, including recipes for the infamous dandelion wine.

The plant is rich in vitamins and minerals and in some cultures is used both as a food source and medicinally. One thing to keep in mind: the dandelion is a powerful diuretic. It was once known as Pee-the-Bed plant.

Chickweed (Stellaria Media) is another example. This weed flourishes almost anywhere and is said to be an exceptionally sweet wild green. As with the dandelion, you can eat the greens in a salad or cook them as you would cook spinach. Chickweed is rich in copper, iron, magnesium, manganese, silicon and zinc. It is high in calcium, chlorophyll, phosphorus, potassium, protein, Vitamin A and fat, and it is a good source of Vitamin C, riboflavin, niacin, thiamine and plant sodium.

The Social Advantage

It seems to me that serving weeds could give one a certain social advantage. Firstly, if your social network fancies itself as being on the cutting edge, by serving weeds you will cultivate the image of being up-to-the-minute, trendy and fashionable.

If, on the other hand, your social network thinks French fries are a vegetable, then you stand to benefit here as well. You’ll never again be asked to prepare Christmas dinner, contribute to a potluck or entertain drop-in guests. How cool is that?

You may think that you have a balanced diet already, and that you get all the nutrients you need as part of your normal daily intake of food. But–are you sure? Do you regularly check the labels of every item of food that you cook or eat? Do you always get nutritional info when you eat at a restaurant, hotel, fast-food outlet, your friend’s/relative’s house, etc.? You probably don’t, must people don’t because the information is not readily accessible in many cases, and it is also a lot of work to keep track of everything you eat!

I don’t know about you, but I eat first, think later! This is why a multivitamin is a good idea for many people.

Multivitamins are compounds consisting of many vitamins, herbs, and minerals all taken in one dose–instead of several separate doses. A multivitamin is easier to take than several separate vitamins or supplements, and it is easier to remember to take one dose than several. It also frees up space in your medicine cabinet !

Vitamin deficiences can have serious long and/or short-term effects. Some of the problems that can occur as a result of vitamin deficiences include : moodiness, restlessness, insomnia, fatigue, dry skin, bone and blood sugar problems, and lack of energy. This is why many people take a multivitamin– to ensure they are getting the nutrition they need to lead a happy, healthy life.

Many multi-vitamins advertise that they contain antioxidants. Antioxidants are important because they fight “free radicals” in our bodies. “Free radicals” cause aging effects and have also been indicated in many forms of cancer.

“Free radicals” are generated naturally by our body’s own metabolism, or unnaturally from smoke, smog, or pesticides. Antioxidants help to reduce the number of these “free radicals”. Fruits and vegetables are good sources of antioxidants.

The B-vitamins include B1, B2, B3,B5,B6,B7, B9 (folic acid) and B12. The B-vitamins support the health of : skin, bones, and muscle, mucosal membranes (particularly of the mouth), intestinal health and bowel function, relief from moodiness, restlessness, irritability, insomnia, and fatigue, improved liver health, brain cell function and health, relief from skin problems, including dry skin and rashes, and relief from PMS.

The body depletes B-vitamins very rapidly. Sources of B-vitamins include seafood, beans, nuts, pork, beef, fresh green vegetables, poultry, eggs, chicken, and royal jelly.

Vitamin E, or tocopherol, is an antioxidant. As we mentioned earlier, antioxidants fight the free radicals in your body generated by your own metabolism as well as from smoke, smog, pesticides, and other sources. Free radicals also cause aging effects and have been indicated in many forms of cancer. Sources of vitamin E include nuts, oils, vegetables, whole grains, beef, and seafood.

Folic acid is a concentrated form of folate and has been recommended for daily use by women to help prevent birth defects such as spina bifida and anencephaly. A deficiency of folic acid can also cause you to be irritable and moody–regardless of your gender.

Folate is used to help make red blood cells and form genetic material within every cell of the body. Sources of folate include fruits and vegetables, legumes, nuts, soy, and grain products. The best sources are vegetables and grain products.

Long chain omega-3 refers to a type of fatty acids, such as those found in fish oils. Fatty fish, such as salmon and tuna, are good sources of long chain omega-3 acids. Long chain omega-3 acids have been associated with a lower risk of heart disease and stroke. They also prevent the formation of blood clots.

Polyphenols are compounds that are responsible for the color in fruits, vegetables, teas, and wines. They are antioxidants and have been associated with lower risk for heart disease and cancer. Brightly colored fruits and vegetables, grapes, berries, red wine, and tea are all sources of polyphenols.

Vitamin K has 3 basic forms, K1, K2, and K3. K1 is a natural form that is found in plants. K2 is another natural form that can be synthesized by many bacteria. K3 is the manmade form of vitamin K.

Vitamin K is an antioxidant, it’s stronger than vitamin E. Vitamin K protects the heart and the arteries, and prevents elevation of interleukin-6 (IL-6). As we age, this chemical messenger for the immune system, causes inflammation throughout the body. High levels of IL-6 have been noted in Alzheimer’s patients.

Vitamin K also regulates the body’s calcium to prevent it from getting too low (bone problems) or too high (brain, pineal gland, and kidney damage). Vitamin K may also play a role in the regulation of blood sugar.

Cauliflower, broccoli, spinach, kale, and green tea are all good sources of vitamin K.

Ginko Biloba is an antioxidant, it increases blood flow to the brain and throughout the body’s blood vessel network. It is claimed to improve short and long term memory, and to improve mental clarity. Ginko Biloba is derived from the dried leaf of the gingko tree, the oldest living tree species known.

Ginseng is an adaptogen. Adaptogens help the body restore itself to health. They also work without side effects even if the recommended dose is greatly exceeded. Ginseng has been used to lower cholesterol, reduce fatique and stress effects, and to increase energy and endurance.

These are just a few of the vitamins and supplements that you may see listed as part of a multivitamin formulation. Many multivitamins contain all of these and more. . As noted earlier, vitamin deficiences can have serious long and/or short-term effects, it is better to be safe than sorry.

A liquid multivitamin is the ideal form, because it is easier to swallow, and your body will absorb more of the nutrients in each dose than with capsules or tablets. It is also easier to remember to take one dose, rather than two or more separate doses to get the same nutrients. Proper nutrition is very important to your general health, a multivitamin makes it easier for you to ensure that you are getting the vitamins and minerals you need to lead a healthy life.

Copyright 2004 John M. Hanevy

The Superfoods List

Here is a description of the Superfoods List that has been put together by a number of renowned nutritionists.

So what determines if a food qualifies for being on the Superfoods list? In a nutshell, they are any type of food that contains notably high concentrations of vitamins and minerals compared to their size. In other words they’re nutritionally potent.

Superfoods are considered anti-aging foods. They have high levels of antioxidants and phytochemicals that have been shown prevent and even reverse the effects of aging.

The Superfoods list is here:

• water, green tea, red wine
• spinach, broccoli, peppers, avocado, hot peppers, sprout, leeks
• onions, garlic, daikon radishes, and soy
• apples, blueberries, acai berries, tomatoes, kiwi, pomegranates, oranges, pumpkin
• wild caught salmon, turkey, eggs
• buckwheat, beans, barley, seeds, nuts, oats, walnuts, lentils
• extra virgin olive oil (cold pressed), dark chocolate, cinnamon, honey, yogurt, kefir
• Irish moss, sea vegetables, umeboshi plums, miso, wheat grass, sea salt
• chlorella, spirulina, maca, cocoa, young barley grass powders

Antioxidants are nutrients in foods that prevent or slow the oxidative damage to our body. When cells in the body use needed oxygen, a natural by-product is the production of free radicals (molecules) which cause damage. People age because cells accumulate free radicals over time. Antioxidants serve as “free radical neutralizers” thereby preventing and repairing damage done by free radicals.

Phytochemicals are plant chemicals that have been identified as containing protective disease-preventing compounds. They are associated with the prevention and treatment of at least four of the leading causes of death in Western cultures including cancer, diabetes, cardiovascular disease, and hypertension. They are involved in many processes in the body including those that prevent cell damage, prevent cancer cell reproduction, and decrease LDL cholesterol levels.

As humans, we must have vitamins and minerals to survive. Without these essential nutrients, our bodies will break down, become weak, and you know the rest of the story. Recent scientific research and discoveries suggest that there could be new and more powerful nutrients that can deliver anti-ageing, anti-cancer and anti-disease protection benefits.

Superfoods are so powerful that eating just a small portion will provide a significant amount of vital nutrients, often delivering the entire recommended daily allowance (RDA) for assorted vitamins and minerals in just one small package.

As an example Spirulina is extremely high in protein as well as essential fatty acids, vitamins B1, B2, B3, B6, B9, B12, C, D and E and minerals such as calcium, potassium, iron and zinc.

Chlorella is rich in many of the same nutrients, and chlorella also acts as an antioxidant. Chlorella is one of the highest forms of chlorophyll available and has been used to prevent cancer. As a dietary supplement, it can be used to cleanse the body. Chlorella also is used to rebuild damage nerve endings in the brain.

Young Barley grass has a wide spectrum of vitamins, minerals, amino acids, and enzymes. It is especially rich in beta-carotene, calcium, iron, and vitamin C, and contains substantial amounts of chlorophyll as well. Electrolytes such as potassium, phosphorus, magnesium, plus vitamins and minerals isolated from the plant in substantial quantities include vitamins B 1, B 2, B 6, B 12, pantothenic acid, and folic acid. A number of documented antioxidant effects have also been isolated from these plants.

As the world grows smaller from a global perspective, new and more diverse foods will be added to the superfoods list. They will be made available for purchase as demand by more consumers for these nutritionally dense, high quality foods, increases. The food processing industry will be forced to rethink and adjust their policies and practices to accommodate the new demand for quality foods as we expand our palette to include these new nutritionally superior menu items from the Superfoods List.

Delicious treats can be healthy; raw, unprocessed and unsweetened dark chocolate is so healthy in fact that it contains more antioxidants than green tea and red wine! To sweeten naturally and tone down bitterness, I recommend honey. For dark chocolate lovers like myself, the studies on which the list below is based on, is fantastic news.

Derived from the cocoa tree, raw cocoa powder is rich in protein, fats, calcium, iron, carotene, vitamins B1, B2 and C, chromium, zinc and magnesium.

9 reasons cocoa is good for you:

1. Fights depression: Dark chocolate contains tryptophan, a chemical that is involved in the production of serotonin. Serotonin is a neurotransmitter that regulates anger, aggression, mood and sleep. In essence, it makes you feel happy and is a natural anti-depressant.
2. Good for your heart: Studies have shown that regular consumption of cocoa reduces the risk of blood clots, strokes and heart attacks. Magnesium is essential for the cardiovascular system; most people who suffer heart attacks have low levels of magnesium. Chocolate is high in magnesium and a study from 2006 found that regular consumption resulted in a 50 percent reduction in cardiovascular mortality.
3. Increases HDL (healthy) cholesterol: Contains oleic acid, a monosaturated omega-9 fatty acid. Scientific studies have demonstrated that this type of fat increases levels of HDL cholesterol.
4. Reduces LDL (unhealthy) cholesterol: A study found that people who ate about 99 grams of dark chocolate a day for two weeks experienced a significant reduction in LDL cholesterol.
5. Lowers blood pressure: According to various studies, regular consumption lowers both systolic and diastolic blood pressure.
6. Increases insulin sensitivity: Diabetes and hypoglycemia develop as a result of insulin insensitivity; because cocoa increases insulin sensitivity, researchers have found that it can actually protect against these diseases.
7. Is a natural stimulant: Contains caffeine, making it a healthier alternative to coffee.
8. Considered by many to be an aphrodisiac: Many people who habitually consume chocolate have noticed an increase in sexual drive. This may be because it increases levels of serotonin, which among other things, is a factor in sexual drive.
9. Can help you lose weight: As bizarre as it may sound, cocoa has been linked to weight loss in scientific studies. Researchers believe this is because it is rich in fiber, which helps to prevent fat absorption. Fiber also satiates hunger, which can also lead to weight loss.

References:
Kok, F.J. & all. “Cocoa intake, blood pressure and cardiovascular mortality.” Archives of Internal Medicine. 166: 411-417. 2006.

Lee, K.W. & all. “Cocoa has more phenolic phytochemicals and a higher antioxidant capacity than teas and red wine.” Journal of Agri. Food Chem. 3: 51(25): 7292-5. 2003.

Grassi, D. & all. “Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons.” American Journal of Clinical Nutrition. 81(3): 611-4. March, 2005.

Last Friday was National Wear Red Day, an intentional opportunity to wear a red dress as a symbol of awareness of the fact that heart disease is the number one killer of women in America.

I didn’t wear a red dress, but I did get my very first electrocardiogram.

I wish I could say that I had planned it that way.

The truth is that I was experiencing chest pain, a terrible squeezing sensation in my left shoulder and left arm, and an alarming tingling running up my neck. I headed into Urgent Care. The next few days brought a series of tests involving all kinds of electrodes, ultrasounds, and my personal favorite, running on the treadmill. I’m still waiting for the results.

I’m a 43-year-old woman, fit and active, with low blood pressure, a stupendously healthy diet, and zero history of cardiac problems in my family. I’ve never smoked, I drink a small glass of wine most evenings, I have low cholesterol, and I’ve been meditating for over twenty years. You’d be hard pressed to find a woman with a lower degree of risk for any kind of heart disease. Yet, here I am, hanging out in the cardiologist’s office with a bunch of 75-year-olds.

My doctor is my stepfather’s cardiologist. I know he’s good because he has done about a dozen surgeries and procedures to keep my stepfather alive and kicking over the last 20 years. Dr. Toren is a great guy. Still, I never quite imagined I would need to visit him myself.

It’s been rather disconcerting, to say the least.

But it’s also given me an opportunity to think about my heart in a whole new way. I am appreciating this fantastic organ and its ability to beat over a billion times in an average lifetime without (much) assistance.

Like most healthy people, I’ve taken it for granted. I’ve allowed it to go about its work, and only in rare circumstances when it decided to pound–middle school crush walking past me, parachute not opening fully while skydiving, snatching children out of harm’s way–did I ever really pay attention to it.

Poor heart. So unappreciated.

Not anymore. In the last few days, I have felt every beat of my heart. I note the blood coursing through my arteries with every pulse. Becoming hyperaware of my heart’s magnificence has resulted in an indescribable sense of awe. I’ve been greatly humbled.

I’d always sort of figured that I was in control of my body. I’ve been certified as a personal fitness trainer, and I know a lot about how to change your shape or size or strength through exercise. I’ve been healthy enough to actually think that I was the one in charge. How ridiculous of me to believe that my body will do exactly what I want it to. It’s been running the show since before I was born.

Anyone suffering from any kind of illness, injury or decreased ability already knows this. I am guilty of ignoring my body on the most important level–recognizing its power over me. In my continuing effort to connect body, mind and spirit, I’ve forgotten that the three don’t always share equal billing.

Empedocles, a philosopher and scientist who lived in Sicily in the 400s BC, was the first to state in any sort of medical way that the heart was the origin of human emotions. I guess we’re supposed to believe, based on current research, that this is completely inaccurate. Our emotions are actually connected to our brains.

But really, it just isn’t as satisfying to think of love as being a head thing. Our hearts seem more poetic, more romantic, more likely to be swept away by the sheer force of nature that is love. We understand what it means and how it feels to be brokenhearted. We feel an ache in our hearts in quite a literal way. A headache is nothing like a heartache.

We use a lot of language that calls attention to this link between our hearts and all that is good, true, beautiful, and just. Whether we’re listening to our heart, opening our heart, connecting to our heart, trusting our heart, or simply living to our heart’s content, we regard it as the seat of the soul and the source of tremendous compassion and tenderness.

Women are supposed to have a pretty good handle on all this, and that’s why I believe that we haven’t really considered women as being susceptible to heart disease. We’re great at picking up on the importance of being aware of breast cancer, but when it comes to the heart, we want to believe that we are somehow protected from what we have come to think of as the stressed-out man’s disease. Or the fat person’s disease. Or the don’t-pay-any-attention-to-your-health disease. We hope that by simply being aware of our emotions, our habits and their effect on our bodies that we’re somehow immune.

I guess what I’m trying to say is this: if you have a heart, then you are at risk. It’s that simple. It’s terribly important to do all the right things, but even then, you’ve still got this ticker that needs tending. You need to know your risks, and you know to know how to reduce them.

I’m not sure what I’m going to learn about my heart when all is said and done, but I’ve already learned an extremely valuable lesson. My heart may be open, it may be full of love, but that doesn’t mean it’s perfect.

I’m hoping for some seriously good news for Valentine’s Day this year. I’ll be waiting, and wearing red.

Pregnancy is a very important time for the health of your baby because the quality of the food you consume during this time is what will determine his health in the future. So, if you are interested about what foods to avoid and what foods to eat when pregnant please do continue reading, for this article will provide you with all the information you need.

The biggest mistake you can ever do when you are pregnant is to eat raw or undercooked meats, fish or poultry. So if you are the kind of person that likes to eat sushi every now and then, pregnancy is not the time to do so. Raw and undercooked meats and seafood should be completely avoided because they can contain dangerous bacteria such as listeria and salmonella. Listeria can cause blood poisoning and infection, while salmonella poisoning is also serious for the pregnant woman.

Other pregnancy foods to avoid are deli meats such as luncheon meats and hot dogs unless they are reheated to steaming hot. Deli meats can contain listeria.

Recommended foods to eat when pregnant always includes seafood, as it is considered a healthy food source, rich in Omega 3 fatty acids and other essential elements. However be aware that you have to avoid certain fish types such as swordfish, king mackerel, tile fish and shark, because they contain a high level of mercury. The safe types of seafood are shrimps, salmon and tuna, although you also need to moderate their intake as well.

Another food you must try not to eat when pregnant is liver, and this is because it is very rich in vitamin A which is considered a harmful vitamin when taken in large amounts.

Raw eggs are a pregnancy food to avoid because they may contain salmonella. Try to avoid the foods that contain raw eggs as well, examples are hollandaise sauces, mayonnaise and caeser salad dressing. Soft cheeses such as feta, brie and panella should be treated with caution because they can be made from unpasteurized milk; however you can eat them if they are labeled as pasteurized.

Washing fruits and vegetables is always advisable, but it is specifically important during pregnancy. Wash your fruits and vegetables thoroughly with running water and a little soap before eating so you kill the bacteria gathered in them.

Of course it should be completely obvious to avoid caffeine, cigarette smoke, drugs and alcohol. Please keep in mind when deciding the foods to eat when pregnant that everything you eat and drink will pass through the placenta and your baby will be drinking and eating the same foods with you. So, if you are drinking a glass of wine, your baby is drinking it with you, and while your adult body may be able to handle the alcohol and cigarettes, your little baby cannot, and this can lead to physical defects, brain damage, miscarriage or even stillbirth.

I get asked often if it is still okay to drink while trying to achieve a fitness goal. It’s a tough question. Many factors are involved. Some people can drink moderate amounts and still obtain their goals. For others it really hurts their progress.

Personally I absolutely love wine and (good) beer. However, when I was on my weight loss program I didn’t touch a drop of either. Alcohol makes me feel fat and apparently, its not just a feeling as you will read below.

It seems every week a new study is released stating that moderate amounts of alcohol, particularly red wine is good for your health. Maybe so, but don’t let the studies (which change like the wind!) justify a glass every night. Especially if you trying to shed a few pounds.

Alcohol has 7.1 calories per gram. It’s almost as much per gram as fat.

5oz of Merlot red wine is 123 calories. This is okay once a week. Have two if you like. Unfortunately drinking a glass of wine every night will slow down your fitness goals for the following reasons:

-Over the course of a month you will have accumulated over 3800 calories. This is more than a whole pound worth of unnecessary calorie consumption. Drinking a pound worth is alcoholic fluid is not good for any goal. Remember, alcohol is a toxin!

-Just TRY to drink and not eat too! Drinking makes you hungry. This results in eating more than you normally would, in addition to the empty calories already consumed.

-Alcohol spikes insulin levels, causing your body to hold on to fat.

-Studies show there is a definite relationship between alcohol consumption, waist circumference and the waist to hip ratio. Beer belly anyone?

-Alcohol messes with hormonal balances. It makes it harder to put on muscle and makes storing fat easier.

Studies claim that alcohol in moderation can be good for your health (lowers risk of heart disease, improves circulation) but the health benefits they claim to bring about can also be achieved by eating properly and exercising.

My bottom line is that if you have a couple of drinks once in a while, then it’s not that big of a deal. If you are drinking everyday then your fitness goals might not be reached nearly as quickly as you hoped.

Have a grape instead!