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MIND AND BODY WITH LEANNE HALL
IS CHOCOLATE GOOD FOR YOU? Chocolate has had a reputation as a ‘bad food’ for far too long. This plant-‐based substance actually shares a lot of properties with well known superfoods. Dark chocolate has 5 times more antioxidants than blueberries, and can even act as an antidepressant. Leanne dispels some myths about chocolate, and meets a model who has made a career out of eating and cooking with it.
CHOCOLATE FAST FACTS
• Cacao refers to the bean itself, which is where cocoa powder and cocoa butter is derived from. Cocoa is a more processed chocolate product with added sugar, whereas raw cacao has no sugar
• Flavanols are present in chocolate and stimulate good blood circulation, therefore reducing the risk of heart disease. Flavanols also have antioxidant properties which help provide cells with protection from cancer and ageing
• The amount of flavanols in chocolate fluctuates due to a range of variables: the cocoa beans used, processing practices, storage and handling conditions. Therefore the % cacao does not necessarily signify the flavanol content.
• Manufacturing of standard chocolate destroys up to half of the flavonoids, so most milk chocolate has little and white chocolate almost none.
• Dark chocolate stimulates the release of the hormone serotonin – the body’s natural happiness drug.
• Vitamins and minerals exist in dark chocolate such as magnesium, potassium and iron.
• A little dark chocolate is good but a lot is not better. It contains calories and should be accompanied with a healthy diet and exercise.
• Nearly half of Australians (14 & over) eat chocolate bars in a 4 week period – with Cherry Ripe being the most popular
Sources:
http://www.heartfoundation.org.nz/know-‐the-‐facts/food-‐and-‐drink/chocolate
http://www.thestoryofchocolate.com/Savor/content.cfm?ItemNumber=3454&navItemNumber=3376
http://www.ausfoodnews.com.au/2013/08/12/australia’s-favourite-chocolate-bars-market-research-findings.html
BENEFITS OF DARK CHOCOLATE
Who would think that chocolate, a source of ‘guilty pleasure’, could be the provider of so many healthy substances? And, enough so, to be compared to super foods like blueberries and green tea? When Leanne took to the streets of Sydney, it seems that most of us would not imagine it possible! Take a read below of the list of positives found in dark chocolate.
Flavanols: a food component with antioxidant properties found in plants such as cacao. Natural cocoa from cacao beans is abundant in flavanols. Flavanols increase blood flow, maintain healthy blood vessels and therefore assist in the reduction of blood clots, prevention of heart disease and lowering blood pressure. Dark chocolate has particularly high flavanol content until it is manufactured into milk or white chocolate when it loses this element.
Antioxidants: neutralise free radicals and weaken any damage process of cells, which is what helps the growth of cancerous cells. Therefore antioxidants are highly rated for their power to help prevent cardiovascular disease and impede the growth of cancerous tumours. Other foods high in antioxidants include green tea, broccoli, grapes, apples and blueberries. In fact dark chocolate has been found to contain five times more antioxidants than blueberries. *
Serotonin: is our feel good hormone and foods like bananas and other fruit and vegetables help boost its production. Dark chocolate however is also does this due to the cocoa polyphenols found in non-‐roasted cocoa beans. One study carried out by French researchers concluded that the anti-‐depressant effect from the intake of cocoa was comparable to the effect of taking a standard antidepressant product.**
Vitamins and Minerals: potassium, magnesium and iron are some found in dark chocolate which all have positive affects on bodily functions such as magnesium assists with muscle and nerve function, keeps a healthy immune system and builds strong bones.
Libido Enhancing Compound ‘phenylethylamine’ exists in dark chocolate which releases the same endorphins which we feel during sex. According to a study from an Italian university, female participants who consumed at least one cube of chocolate a day experienced more active libidos and better overall function than those who didn’t indulge.***
Anti Inflammatory Compound a new study in the United States has found that our gut bacteria feasts on chocolate. It ferments the chocolate which then creates anti-‐inflammatory compounds. When our bodies absorb these compounds they decrease the inflammation of cardiovascular tissue, lessening the long term risk of stroke.****
ENJOYING CHOCOLATE GUILT FREE IS BENEFICIAL
According to experiments and research, the guiltier we feel about eating chocolate, the more we will eat it. A study was carried out with 300 people aged between 18 to 86 on their eating habits and were asked if they experienced guilt or happiness when consuming chocolate. Those who felt guilt, were found to have put on a lot more weight 18 months later. The study concluded that “enjoyment of food is essential to people’s well-‐being”.*****
NOTE: While dark chocolate offers health benefits, and it is better to enjoy chocolate guilt free, it is essential this is done in moderation and in conjunction with a healthy diet and exercise. Dark chocolate still contains sugar and fat and so just one square a day has been found to have benefits.
*http://www.news-‐medical.net/news/20110208/Dark-‐chocolate-‐better-‐than-‐acai-‐berry-‐blueberry-‐cranberry-‐for-‐antioxidants.aspx
**http://www.ausfoodnews.com.au/2009/02/24/chocolate-‐has-‐anti-‐depressant-‐qualities-‐study.html
***http://www.womenshealthmag.com/sex-‐and-‐relationships/chocolate-‐for-‐better-‐sex#.
****http://www.acs.org/content/acs/en/pressroom/newsreleases/2014/march/the-‐precise-‐reason-‐for-‐the-‐health-‐benefits-‐of-‐dark-‐chocolate-‐mystery-‐solved.html
*****http://www.news.com.au/lifestyle/health/want-‐to-‐slim-‐down-‐dont-‐feel-‐guilty-‐about-‐that-‐chocolate-‐cake/story-‐fneuzkvr-‐1226773000070
GUEST TALENT: ABIGAIL O’NEILL Model Abigail O’Neill is living proof that dark chocolate can be eaten without putting on weight. Abigail is so partial to dark chocolate that not only is it part of her staple daily diet, but it also inspired her to create a chocolate recipe book Model Chocolate. Leanne was invited to her home near Byron Bay where she was treated to a range of sumptuous chocolate desserts and treats. Abigail revealed the range of ‘good’ ingredients that exist in her daily chocolate treats such as raw cacao powder, natural sweeteners like honey or agave syrup and natural butters like coconut or nut butters. To top it off Abigail invited Leanne to enjoy a nourishing a chocolate facial.
ABIGAIL’S TIPS When buying chocolate in store, Abigail insists on purchasing chocolate which
-‐ Has 70 % or over cacao content -‐ has been produced via fair trade -‐ is organic
ABIGAIL’S BOOK: MODEL CHOCOLATE
Inside Abigail’s book Model Chocolate sits 70+ mostly raw, sugar free, gluten free and dairy free chocolate recipes. The recipes cover every occasion and meal from breakfast slices, to spreads, nibbles and biscuits, to drinks, smoothies and mousses, to puddings, fudges, ice creams and desserts. The book also includes the list of secret ingredients to use which will keep the delicious recipes healthy such as agave syrup or macadamia butter. And just when you think the variety could not get any wider, the book concludes with self nourishing recipes for a mud mask, hot hair oil, beauty tea and cacoa bath salts.
WEBLINKS http://abigailoneill.net/ https://lovingearth.net/