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Dark Chocolate: A Delicious Path to Better Health

Who does not love chocolates? Everybody does but, chocolate and especially (75% and above) dark only a few of them. One needs to cultivate a taste for it. And, believe me, once you have developed that eating dark chocolate can be super beneficial.

How? Well, let me take you through the benefits ….

(1) Dark Chocolate Cuts Stroke, Heart Disease Risk

I recently read an article in an English Tabloid that said mentioned that dark chocolate is good for the heart.. Quoting from the article, according to one of the researchers Simin Liu, “The analysis found that Cocoa flavanol intake may reduce dyslipidemia insulin resistance and systematic inflammation, which are all major subclinical risk factors for cardiometabolic diseases”.

As per another new study published in the journal Molecular Nutrition & Food Research, eating flavanol-rich dark chocolate has been found to protect against the risk of heart disease and stroke by improving platelet function within two hours of consumption.

Researchers at the University of Aberdeen Rowett Institute of Nutrition and Health examined the effects of consumption of dark chocolate that was enriched with cocoa extract in the blood of 42 healthy volunteers, 26 women and 16 men. They compared platelet function of the participants who ate enriched dark chocolate with those who ate dark chocolate that contained a lower cocoa and flavanol content, and white chocolate.They found the dark chocolate enriched with flavan-3-ols significantly decreased platelet activation and aggregation in men, but only decreased platelet aggregation in women.

“Taken together, these findings support the notion that flavanol-rich foods, including cocoa products, may help to promote cardiovascular health,” Dr.Kelm said.

(2) Dark Chocolate helps in increasing endothelial function of SMOKERS…

The researchers studied smokers because their blood vessels tend to respond poorly to changes in blood flow, possibly related to impairments in how nitric oxide sends signals to the inner lining, the endothelium, of blood vessels. This impaired endothelial function is a marker for increased risk of cardiovascular disease.

A dozen smokers (six men and six women) in their early 30s, who did not have any known health problems, were enrolled in the double-blind crossover study to compare the effects of a cocoa drink rich in flavanols to a cocoa drink that tasted the same but contained very low levels of flavanols. Circulating nitric oxide levels and blood vessel responses (flow-mediated dilation) were measured before drinking the cocoa and again two hours later. Each participant drank flavanol-rich and flavanol-poor cocoa drinks during different testing sessions.There were significant increases in circulating nitric oxide and flow-mediated dilation after ingestion of drinks. These changes correlated with increases in flavanol metabolites. In addition, the improvements were reversed when the participants were given a drug (L-NMMA) that interferes with nitric oxide signalling, thus supporting the idea that the flavanol-rich cocoa drink produced its effects by influencing the nitric oxide system.

The researchers pointed out that the cocoa drink they used was specially processed to retain much higher levels of flavanols than are typically found in commercially-available cocoa drinks; so it is unlikely that drinking more hot chocolate would produce a similar effect. Nevertheless, the conclusion drawn from these results have to be interpreted with caution, because it is not known whether or not the chronic consumption of flavanol-rich foods leads to sustained increases in endothelial function and the prevention of future cardiovascular events. In particular, in smokers, it is unlikely that cocoa can completely attenuate the deleterious effects of continued smoking, the study says.

(3) Dark Chocolate helps in preventing the development of Atherosclerosis

A flavanol-rich drink is capable of increasing nitric oxide levels in the blood and reversing the detrimental effect of smoking on vascular adaptation. It remains to be seen whether the acute beneficial effect of a flavanol-rich drink translates into a long-term benefit, in terms of attenuating or preventing the development of atherosclerosis.

(4) Dark Chocolate helps in improved thinking, decreased appetite, obesity, as well as type-2 diabetes.

Cocoa, the basic ingredient of chocolate, is one of the most flavanol-rich foods around. That’s good for chocolate lovers because previous research has shown that flavanols in other foods such as grapes and tea can help fight weight gain and type-2 diabetes. But, not all flavanols, which are a type of antioxidant, are created equal. Cocoa has several different kinds of these compounds. Researchers found that adding one particular set of compounds, known as oligomeric procyanidins (PCs), to the food made the biggest difference in keeping the weight down if on high-fat diets. They also improved glucose tolerance, which could potentially help prevent type-2 diabetes. Oligomeric PCs appear to possess the greatest antiobesity and antidiabetic bioactivities of the flavanols in cocoa, particularly at the low doses.

5.Dark Chocolate helps in Lowering blood pressure

In particular dark chocolate which contains higher levels of flavanols than milk chocolate, may protect against the risk of cardiovascular disease by lowering blood pressure, blood flow, and improving blood lipid levels. The link between cocoa and blood pressure stems from the discovery that the indigenous people of San Blas Island in Central American, who drink flavanol-rich cocoa drinks every day, have normal blood pressure regardless of age. However, flavanol concentrations in cocoa and chocolate products vary according to cocoa processing procedures and types of chocolate, so it is difficult to establish the optimal dosage for an effect.

Satisfy your sweet cravings guilt-free with dark chocolate, a delectable treat packed with health-boosting properties. From enhancing cardiovascular health to supporting weight management and improving endothelial function, dark chocolate offers a myriad of benefits. Embrace the power of dark chocolate and indulge in its delicious goodness for a healthier, happier you!

So go ahead and be a Chocoholic!!!! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Know the health benefits of BUCKWHEAT- A Wonder grain

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All of us in India are familiar with the word ‘Kuttu Ka Atta’, the most preferable cereal during fasts. This is nothing but ‘Buckwheat Flour’. Since childhood, I have enjoyed various tasty dishes made out of Buckwheat Flour but only during fasts. I always wondered why this particular grain is eaten only during fast and not round the year? But, it was only after I took Nutrition as a subject of specialisation that I got my answers.

Buckwheat Flour is very rich in protein and during fasts, except milk or its products, no other protein-rich food is allowed to eat. Only foods rich in carbohydrates and fats are the delicacies to be enjoyed during the time of fast. So to balance the meals with a good blend of Carbohydrate, Protein and Fats and to fulfill the day’s protein requirement, Buckwheat Flour is eaten on fast days.

I sometimes wonder how intelligent our ancestors were who invented all these combinations to be eaten which is being followed by a tradition even today without knowing the reason. MAYBE THEY KNEW!! It is only after so much of scientific research on nutrition since the last two decades that we have got to know the facts of this wonder grain.

This wonderful cereal is packed with various nutrients providing amazing health benefits

  • As mentioned above, it is very rich in protein as compared to other cereals with a biological value of above 90. This nominates it under ‘first class protein’ category and also due to its essential amino acid profile.
  • It is rich in iron, a nutrient whose deficiency among women is maximum in the world. Other than iron, it also contains good quantities of Magnesium, Manganese, Zinc and Selenium which are needed for building immunity, strong bones, improving blood flow and maintaining the good texture of hair and skin.
  • It contains appreciable amounts of B complex Vitamins like Niacin which is needed for the breakdown of Carbohydrates and Fats.
  • It is loaded with dietary fibre which has a role in improving cholesterol and blood glucose levels.
  • It contains health benefiting antioxidants too like polyphenols which gives protection from Heart Diseases, Diabetes, various types of Cancer and also delays ageing.

But the irony is, the consumption of this amazing cereal is only restricted during fasts. In spite of containing so many health-promoting nutrients, it has not been able to attain the status of a staple food in our country.

A country like India where Diabetes and Obesity have become epidemic and more and more population is getting diagnosed with ‘Metabolic Syndrome’, a condition characterized by a cluster of health conditions such as central obesity, insulin resistance, high blood pressure, high triglyceride levels and low HDL levels. Apart from a sedentary lifestyle and excessive intake of junk food as the main reasons, I think the major culprit is our excessive intake of cereals especially rice which has very high carbohydrate content and less protein content. The habit of eating polished rice further adds to the havoc as polishing takes away all the vitamins and minerals present in rice.

So what, if we replace our rice intake with buckwheat, ‘The Wonderful Grain?’

Buckwheat is beneficial in various health conditions like diabetes, celiac disease, heart disease, anaemia and the list goes on. Buckwheat helps in managing blood glucose levels as it is rich in protein which promotes the synthesis of more insulin in the body. It is a boon for people suffering from celiac disease i.e. gluten intolerance since it does not contain gluten. It is beneficial for heart patients also because of its high antioxidant content. People suffering from anaemia can also be benefited from this cereal due to its high iron content. Buckwheat flour is widely available everywhere and is mostly consumed either as grains or flour.

Hence, after knowing amazing health benefits of buckwheat flour, I am sure you would like to add this cereal to your daily diet and will not only use it during fasts. Generally, everybody thinks that ‘HEALTHY FOOD DOES NOT taste GOOD’. But, I am sure this wonderful cereal would prove this statement wrong with its finger-licking taste.

For tasty recipes made of buckwheat flour, wait for my next blog! Till then HAPPY EATING!!

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Power Of Immunity – Part 2

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In my last newsletter, I spoke about the importance of the lymphatic system and how a poorly operating system can cause major diseases like cancer.

A poor lymphatic system can also be the reason one struggles to lose weight.

Allergies, sinus, and other immune related diseases, usually get treated with conventional medicine, I am not against this, if it works, use it. But, first make sure your lymphatic system is working well, as it’s this system which boosts immunity and prevents or heals the above related conditions.

In cases of cancer, if doctors suggest the removal of lymph nodes, I strongly suggest second and third opinions. Removing lymph nodes if not necessary, can cause more serious problems in the future. Sometimes cancer cells may have already passed through those nodes to other parts of the body, so removal may not be necessary.

Our body has different parts that contain lymph nodes responsible for removing and cleansing deadly toxins.

It’s a common practice to have one’s tonsils removed during a severe bout of flu and cold. Try never to do that if it can be avoided. Your tonsils have an extremely important role to play in your lymphatic system, so goes the same for an enlarged spleen. Many say these parts of the body don’t have roles to play, but they do.

The lymphatic system, a system of lymph fluid and lymph nodes, is vital for

  • Elimination of toxins. The lymphatic system can be aptly described as the garbage disposal of the body and is responsible for filtering and eliminating toxins.
  • The immune system. The lymph nodes house a high concentration of white blood cells that increase when the body is fighting off illness or infection.
  • Weight loss and weight management. Toxicity is a huge part of the weight loss puzzle. If you don’t support your lymph system, you will have even more trouble losing weight and gaining muscle tone.

The most important thing to remember about the lymphatic system is that it relies on our movement. Unlike the cardiovascular system with the heart automatically pumping fluid, the lymph system relies on our body movements as a pump.

This means that exercise, even a simple walk, can stimulate your system to work well and drain toxins out from the body.

The older we get, or even if we are sick or bed ridden, we must make attempts to walk or move so we can help the lymphatic system work.

While all movement engages the lymphatic system, walking is an accessible exercise that everyone can fit into their daily routine. If you don’t have the opportunity to walk around outside, take occasional breaks to simply walk in place.

Deep Breathing

You know how I emphasize on ‘Vitamin O’ being the most important vitamin we need. Well the lymphatic system needs it too. The more you breath, the deeper you breathe, try breathing from your diaphragm, all this helps you stimulate this amazing system.

Yoga

In the deeply restorative practice of Yin Yoga, poses are held for at least 3 minutes, and up to 10 minutes. The pressure of your own body in these prolonged holds can help release areas of lymphatic congestion. Additionally, many of the poses reverse the flow of gravity and twist the body, aiding in lymphatic flow. You can also focus on poses that stretch the hips, since the groin area contains a concentration of lymph nodes.

Legs Up Against The Wall

In this pretty self-explanatory yoga pose, lymphatic circulation in the lower body is maximized. By reversing the flow of gravity in your legs, you circulate the lymphatic fluid and encourage the elimination of toxins.

Dry Brushing

The lymphatic system is pretty close to the surface of the skin. It doesn’t take deep pressure to help release lymphatic congestion, which is why dry brushing your skin is so helpful. This process requires just a few minutes before your shower and stimulates lymphatic flow. You simply brush your body with a stiff, dry brush and this activates the lymphatic system.

Sitting

Have you heard of the modern epidemic called “Sitting Disease?” Studies show that prolonged periods of sitting correlate to an increase in degenerative disease. Research shows that exercise doesn’t reduce the risk of sitting… the only way to reduce the risk is to not sit as much.

Perhaps one factor influencing the correlation between sitting and disease is lymphatic function. Movement engages lymphatic flow, but sitting creates stagnation of lymphatic fluid. Remember, the lymphatic system doesn’t have a pump so you have to be the pump!

Hot And Cold Showers

Alternating between hot and cold showers stimulate the system to work better.

Lymphatic Massage

These are professional massages that are done to help cleanse the system.

Important: Major lymph nodes are situated under the arms, where the breast connects to the armpits and the inner groin areas along the thighs. We need to keep these nodes open for breathing and release of toxins through sweat.

Don’t use antiperspirants, that block these nodes to prevent one from sweating.

Avoid wearing under wire bras for a long time as these block the nodes.

Avoid tight underwear for long periods of time.

Select apparel like cotton that allows the skin to breathe and the body to naturally let go of toxins through sweat.

Do all of this to improve your own immunity without the dependency on heavy medication and drugs. Your body is designed to heal itself, it has the powerful inbuilt mechanism to do so. Start your own healing, and the sicker you may be, the more requirement for helping your lymphatic system and immunity.

From a nutritional aspect, waking up to a glass of warm water with freshly squeezed lemon does wonders for your lymphatic system.

Empower your body’s natural defence system by nurturing your lymphatic system. Incorporate these practical tips into your daily routine to optimize your immunity and overall well-being. Remember, your body is designed to heal itself. Take charge of your health and unleash your innate healing potential! For personalised guidance on enhancing your immunity, connect with our experts through GOQii’s Personalised Health Coaching here. Start your journey towards optimal health today!

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Power of Your Immunity – Part 1

Power of Your Immunity

Over the years my work has led me to believe that we need a fundamentally different way of looking at health care. We need a system that works beyond simply just looking at the symptoms that brings people into the clinics and instead is actually able to look and improve health where it begins. Health does not begin in the 4 walls of a doctors’ office or a hospital, but where we live, we work, we eat, sleep, learn and play.

Are you struggling with disease, pain, taking more medicines and spending more time with the doctors? Are you still sick?

Are you scared of the onset of disease, of flu’s, of cancers ?

We may be living in a polluted world, with pesticide laden foods, water that we think is clean and pure, but may not be, breathing in oxygen that consists or several deadly carcinogens, using cosmetics and hair colours laden with chemicals, microwaves, eating toxic junk food… the list goes on..

And we keep running around, like headless chickens, searching for the next best healthiest option, getting sucked into fads, diet programs, dangerous exercise programs, believing in the media, in what our social circles say, in what Bollywood and Hollywood blinds us with.

Eminent Doctors/Nutritionists across the U.S have T.V. shows that inspire the masses with their latest take on weight loss pills that work… first there was green bean coffee extract, then there was raspberry ketones, then Garcinai Cambogia. If these worked, there would be no one struggling with weight issues.

Stop all of this, step back and really slow down.

Yes it’s a crazy world, and people are going to get sicker by the day, and there are going to be more Antibiotics, Cancer, Diabetes, Thyroid drugs that pharmas will continue to flood our communities with. But, guess what, it’s all of this that is not allowing us to get healthier.

Your body is designed to heal itself, if you give it a chance. I’m not saying stop medication. If it works, do it. But, aim to understand what got you on that medication, what’s the trigger and then sort that out so you don’t have to stay on medicines. Don’t get reliant on the medication and continue to live without making changes in your lifestyle.

The answer to disease prevention and cure is ‘IMMUNITY’. It is your body’s first and last line of defense against all diseases .

We all know that Nutrition, Exercise, Stress and Sleep are the aspects that work together to contribute towards a strong immunity.

Over and above this my first recommendation would be for everyone to understand their ‘lymphatic system, and how it works in each of our body’s.

Having a lymphatic system that works well, is the first step towards a super strong immune system.

The lymphatic system is closely related to the cardiovascular system and is sometimes referred to as the body’s secondary circulatory system. Its major function is that of a defense mechanism and it is a key to the body’s immune defenses. The lymphatic system includes the lymph vessels (four times more than blood vessels), lymph nodes, tonsils, spleen and thymus gland. Lymph is the colorless fluid containing white blood cells that bathes the tissues and drains through the lymphatic system.

The lymphatic system:

– Distributes fluid and nutrients throughout the body

– Assists in draining off excess fluids and protein left behind by capillary circulation activity, preventing tissues from swelling

– Removes toxins

Furthermore, when toxins are produced within the body faster than the body can process and release them, the body suspends those toxins in fat and interstitial spaces in an attempt to protect the organs. This toxic buildup results in soft and connective tissue inflammation and excessive buildup of lymph fluid which contributes to fibromyalgia, chronic fatigue, cancer and a multitude of immune system disorders.

To be continued ….

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