Cutting Back on Sugar

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Cutting back on sugar can have some dramatic and positive effects on your body. Here’s what can happen:

1. Improved Energy Levels: You’ll likely notice a more stable and sustained energy throughout the day without the highs and lows caused by sugar crashes.
2. Better Mood: Reduced sugar intake can help stabilize your mood and reduce feelings of irritability and anxiety.
3. Clearer Skin: Many people find that their skin starts to clear up when they cut back on sugar, as sugar can contribute to inflammation and breakouts.
4. Reduced Cravings: After the initial adjustment period, your cravings for sugary snacks will decrease as your body adjusts to a lower sugar diet.
5. Better Sleep: Cutting sugar can lead to improved sleep quality, making it easier to fall asleep and stay asleep.
6. Weight Loss: Reducing sugar and carbohydrate intake can help with weight loss, especially by reducing appetite and leading to more effective fat burning.
7. Improved Blood Sugar Levels: A low-sugar diet can help regulate blood sugar levels, which is particularly beneficial for people with diabetes or insulin resistance.
8. Heart Health: Some studies suggest that low-sugar/carb diets can improve heart health markers such as cholesterol and triglyceride levels.

Making the change can be challenging at first, but the benefits are worth it! Have you started cutting back on sugar, or are y

Dark Chocolate Health Benefits

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Dark chocolate containing 80 percent cacao or higher is packed with nutrients that can strengthen your body’s defense systems and positively affect your overall health. It is so outstanding, many consider it a superfood containing surprising health benefits.

Dark Chocolate is Heart Healthy

Epidemiologists have long-established a connection between consuming foods with flavanols—a potent antioxidant found in dark chocolate—and a lower incidence of death from cardiovascular disease.

Increases Good Gut Bacteria While Controlling the Bad

Researchers from the University of Reading in the United Kingdom studied specific bacteria affected by chocolate consumption by giving 22 healthy volunteers a beverage containing high-cocoa flavanols for four weeks. They found that this drink strikingly improved the ratio of good to harmful bacteria. There was an increase of beneficial Lactobacillus (by 17.5 times) and Bifidobacteria (by 3.6 times), and there was a decrease in harmful Clostridium histolyticum (by 2 times), a bacteria best known for causing gangrene.

Reduces Stress

For stressed-out individuals, eating dark chocolate can reduce biomarkers of anxiety and stress in the body. Researchers at the Netherlands Organization for Applied Scientific Research designed a study that tested the effects of dark chocolate consumption on high-anxiety subjects. Participants received a medium-sized commercially available chocolate bar (Noir Intense, 74 percent dark) to eat every day. After two weeks, researchers found that levels of the stress markers cortisol and adrenaline had substantially decreased in their urine.

Dark Chocolate is Antiangiogenic

Scientists at the University of California at Davis have shownthat bioactives called procyanidins in cocoa have potent antiangiogenic effects through their ability to stop the signals activating blood vessel cells. Research my group has conducted on cocoa powder showed that not all chocolate is the same. When we studied the antiangiogenic effect of cocoa from two different powder suppliers, one of the samples had twice the potency of the other.

Stem Cell-Recruiting Food

With the help of over 750,000 stem cells, your body regenerates itself each and every day. Dark chocolate can mobilize your stem cells to carry out their job to the fullest. At the University of California, San Francisco, researchers found that participants who received a chocolate drink made with cocoa twice a day for thirty days had twice as many stem cells in their circulation as their control group.

Consumption of Dark Chocolate May Lower Diabetes Risk

As a sweet, chocolate is a confection containing saturated fat and processed sugar, two ingredients that are not healthy. But dark chocolate with high amounts of cocoa solids provides antioxidants, which mobilize stem cells, aid in blood sugar control, and reduce inflammation—all contributing to a reduced risk of diabetes.

Dark Chocolate Provides DNA Protection

DNA is your personal genetic blueprint that guides every aspect of your health. Yet, DNA is quite fragile and is the target of ferocious attacks throughout your life. Antioxidant compounds found in dark chocolate—like flavanols and other polyphenols—have been discovered to support DNA repair and strengthen your body’s regenerating abilities.

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The health benefits of dark chocolate are both impressive and exciting. But you must choose wisely—not all commercially available chocolate is nutrient-dense.

Source:  https://drwilliamli.com/7-pleasantly-surprising-health-benefits-of-dark-chocolate/

Champions Adapt

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“It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change.” — Charles Darwin

Champions adapt is a powerful concept that highlights the importance of flexibility and resilience in achieving success.

Champions thrive because they can adapt to the ever-changing landscape and turn challenges into opportunities.

1. Champions embrace change because they understand that change is inevitable and they are willing to adjust their strategies and approaches to stay ahead. They don’t cling to outdated methods but instead look for innovative solutions.

2. Successful individuals and teams view setbacks as opportunities for growth. They analyze what went wrong, learn from their mistakes, and make necessary adjustments to improve.

3. Adaptability is closely linked to resilience. Champions remain strong and determined, even in the face of adversity. They keep pushing forward and find ways to overcome obstacles.

4. Champions are committed to continuous self-improvement. They seek out new skills, knowledge, and experiences that can help them stay competitive and reach their goals.

5. Being adaptable means being able to pivot when needed. Champions can change their game plan on the fly, whether in sports, business, or personal endeavors, to achieve the best possible outcomes.

In essence, champions adapt is about individuals thriving and being successful regardless of the environment and circumstance.

“The measure of intelligence is the ability to change.” — Albert Einstein

Dark Chocolate and Heavy Metal Toxicity

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Dark chocolate offers a wide range of health benefits, including decreased inflammation, improved gut health, and mood improvement.

Hoever, in recent years, researchers have reported on the reality of heavy metals that are often an undesirable part of dark chocolate and cocoa products.

Heavy Metals?

Lead, arsenic, mercury, manganese, or cadmium are examples of heavy metals, because they have a high atomic mass and are well-known for their toxicity to people and animals.

Most heavy metals are naturally occurring, but some are the result of human behaviors. Unfortunately, these substances can become strongly toxic by mixing with the soil, air, and water all around us as well as through living organisms in the food chain.

Heavy metal poisoning comes from significant exposure to or ingestion of one or more of these heavy metals. These metals can be encountered in acute doses, causing a medical emergency, but more often than not, healthy people experience bioaccumulation, a process of heavy metals building up within the blood and tissues of the body. According to The Cleveland Clinic, even the slow build-up of heavy metals can cause issues like arrhythmia, anemia, memory loss, and kidney or liver damage, among others.

Heavy Metals and Dark Chocolate

Recently, a series of tests were performed by Consumer Reports, first on 28 dark chocolate bars, then on 48 chocolate-based products across seven categories, including hot chocolate mix and chocolate chips. Specifically, researchers were looking for lead and cadmium. And every product they tested had detectable levels of the two heavy metals.

Chocolates You Can Eat

In a pair of studies, a handful of chocolate bars came out on top by having the lowest levels of heavy metals. The brands and varieties that led the pack:

Mast Organic Dark Chocolate 80% Cocoa
Taza Organic Deliciously Dark Chocolate 70% Cocoa
Ghiradelli Intense Dark Chocolate 86% Cacao and Intense Dark Chocolate Twilight Delight 72%.

In a one-ounce serving, these had the lowest levels of both lead and cadmium. These chocolates, consumed in moderation, are the clear choices for those of us who love chocolate and want to minimize our heavy metal exposure.

It’s not always easy to find these specific chocolate bars, so it is helpful to keep a few guidelines in mind. While it may seem counterintuitive, lower concentrations of cocoa solids tend to contain less heavy metal, so if you must choose between an 80% bar and a 70% bar, the 70% is likely to be safer.

Source:  https://drwilliamli.com/dark-chocolate-and-heavy-metals/

Pentagon Unable to Pass Financial Audit

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The Pentagon has never fully passed an audit since it began undergoing them in 2018.

[Above is an exchange between Jon Stewart and Deputy Secretary of Defense Kathleen Hicks on the defense budget]

Each year, the Department of Defense (DoD) has received a disclaimer of opinion, meaning the auditors couldn’t obtain enough information to form an accurate opinion on the DoD’s financial records.

According to The Hill, “the Pentagon has improved from less than 7 percent to more than 82 percent of its funding being free of material weaknesses since 2021.”

Agencies that earned a clean audit include the Defense Commissary Agency, Defense Contract Audit Agency, Defense Finance and Accounting Service and Defense Health Agency.

The Defense Information Systems Agency, Military Retirement Fund, National Reconnaissance Office, and U.S. Army Corps of Engineers-Civil Works and the Defense Threat Reduction Agency also achieved a clean audit.

Making Your Health a Priority

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Making your health a priority is one of the best things you can do for yourself.

Key areas to focus on to ensure you’re taking good care of both your body and mind include:

1. Regular Exercise
– Aim for at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening activities on two or more days a week. Find activities you enjoy, like walking, swimming, or dancing, to make it easier to stick with.

2. Balanced Diet

– Eat a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Try to limit processed foods, sugary drinks, and excessive salt intake.

3. Adequate Sleep
– Ensure you’re getting 7-9 hours of quality sleep each night. Establish a regular sleep schedule, create a restful environment, and avoid screens before bedtime.

4. Stress Management
– Incorporate stress-relieving practices like mindfulness, meditation, yoga, or deep breathing exercises into your daily routine. Don’t hesitate to seek support from friends, family, or a mental health professional if needed.

5. Regular Check-Ups
– Schedule regular visits with your healthcare provider for check-ups, screenings, and vaccinations. Early detection and prevention are key to maintaining good health.

6. Hydration
– Drink plenty of water throughout the day. Staying hydrated helps keep your body functioning optimally and can improve energy levels and concentration.

7. Mental Health
– Take time for activities that bring you joy and relaxation, whether it’s a hobby, reading, or spending time with loved ones. Prioritize self-care and make sure you’re taking care of your mental and emotional well-being.

8. Avoid Harmful Habits
– Limit alcohol consumption and avoid smoking or other tobacco products. These habits can significantly impact your health and increase the risk of various diseases.

9. Healthy Relationships
– Surround yourself with supportive, positive people. Healthy relationships can provide emotional support and improve your overall well-being.

Making these habits a part of your daily life can lead to a healthier, happier you. Keep in mind that small changes can add up to big improvements over time.

Brain Health

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About 40% of individuals aged 55 and older will develop dementia in their lifetime, and this risk increases to 50% for those aged 85 and older.

These statistics highlight the importance of taking steps to maintain brain health as you age.

Here are some effective ways to reduce the risk of dementia:

1. Stay Physically Active: Regular exercise can improve blood flow to the brain and reduce the risk of cognitive decline.
2. Maintain a Healthy Diet: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support brain health. Foods high in antioxidants and omega-3 fatty acids are particularly beneficial.
3. Keep Learning: Engaging in mentally stimulating activities, such as puzzles, reading, or learning a new skill, can help keep your brain active and reduce the risk of dementia. Learning a foreign language appears to have the greatest benefits.
4. Stay Socially Connected: Maintaining strong social connections and participating in community activities can help reduce feelings of loneliness and isolation, which are linked to cognitive decline.
5. Manage Chronic Conditions: Keeping conditions like diabetes, high blood pressure, and high cholesterol under control can reduce the risk of dementia.
6. Prevent Hearing Loss: Addressing hearing loss with hearing aids or other interventions can help maintain cognitive function.
7. Limit Alcohol and Avoid Smoking: Excessive alcohol consumption and smoking can increase the risk of dementia, so it’s best to limit alcohol intake and avoid smoking.
8. Get Enough Sleep: Quality sleep is essential for brain health. Aim for 7-9 hours of sleep per night.

By incorporating these habits into your daily routine, you can significantly reduce your risk of developing dementia.

Sources:

  1. https://www.msn.com/en-us/health/senior-health/living-longer-can-mean-more-dementia-but-there-are-ways-to-reduce-the-risk
  2. https://www.cdc.gov/alzheimers-dementia/prevention/index.html

 

 

Cacao vs. Cocoa

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The impressive bioactive profile of cacao has amazing health benefits. 

Cacao vs. Cocoa: What is the Difference?

Chocolate is made from cacao beans, which are technically considered seeds.

Full agreement does not exist on when to use the terms of Cacao vs. Cocoa. Some say products utilizing the entire cacao pod should be deemed “cacao” and the pressed powder should garner the name “cocoa.”

Others believe the raw versions should be labeled “cacao” while the roasted and more processed varieties should be called “cocoa.”

In Dr. William Li’s opinio, the terminology should not matter nearly as much as the ingredient list and flavonoid levels. So long as unnecessary additives like sugar are not added to the product, both cacao and cocoa can be extraordinarily nutrient-dense.

Health Benefits of Cacao/Cocoa 

Researchers at the University of California, Davis, determined that bioactives called procyanidins in cocoa have potent antiangiogenic effects through their ability to stop the signals activating blood vessel cells, which can lead to various diseases such as cancer, skin diseases, age-related blindness, diabetic ulcers, cardiovascular disease, stroke, and more. 

Cacao has also been shown to improve stem cell function. At the University of California, San Francisco, researchers explored whether a chocolate drink made with cocoa containing high levels of flavanols could influence stem cells and blood vessel health. Participants who drank the high-flavanol beverage had twice as many stem cells in their circulation compared to the people who drank the low- flavanol cocoa, showing that the more flavanols contained in the product, the more stem cell benefits it boasts.

Cacao also positively impacts the gut microbiome. A study conducted by Louisiana State University researchers found that fiber in cacao feeds healthy gut bacteria such as Bifidobacteria and Lactobacilli. These beneficial bacteria generate compounds with anti-inflammatory properties that also improve glucose and lipid metabolism.

Dark Chocolate the Healthy Option

Dark chocolate contains high amounts of cocoa solids, which deliver numerous health benefits. Dark chocolate also contains a greater percentage of cacao, less sugar, and little dairy. 

As a rule of thumb, opt for dark chocolate that contains 70% or greater cacao, read the ingredient list to be sure there are no additives, and keep in mind that, typically, the darker the chocolate, the more nutrients it contains, stresses Dr. Li.

Source: https://drwilliamli.com/health-benefits-of-cacao/

Bourbon: An American Whiskey

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Bourbon is an American whiskey, distilled from at least 51% corn and aged in new, charred oak containers. Though Kentucky is known as the spiritual home of Bourbon, the spirit can be made in any US state.

Bourbon is made with a mash bill, aka the “recipe” of grains in the mix. That mash bill must contain at least 51% corn, but the other 49% can be any other grain: wheat, rye, oats, quinoa, you name it. It can even be 100% corn, if that’s what the distiller wants.

Those grains, “the mash,” are then cooked with water, and yeast is added to ferment the sugars. After fermentation is completed, which usually takes about three days, the liquid is now considered “distiller’s beer.”

Distillation is the next step. Producers can opt for column stills, which produces a lighter-style spirit, or pot stills, which produces a richer, more robust spirit. Either way,

Bourbon must be distilled at no higher than 160 proof, or 80% alcohol by volume (abv). After distillation, the clear liquid is called “new make spirit,” although the more colorful term often used is “white dog.”

Most distillers then “proof” the whiskey by adding water, because of a second regulation: Bourbon must not be higher than 125 proof (62.5% abv) when put into the barrel.

https://www.wineenthusiast.com/culture/spirits/the-ultimate-guide-to-bourbon-from-barrel-to-bottle/

Dark Chocolate, Cacao and Stem Cell Research

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A clinical study at the University of California, San Francisco has shed light on the remarkable connection between cocoa and stem cells, revealing how cacoa could play a role in mobilizing and boosting these powerful agents of healing, according to Stemcoa.

Stem Cell Research

Stem cells have garnered significant attention in the field of regenerative medicine due to their unique ability to transform into various cell types and aid in tissue repair and regeneration.

Scientists have been exploring ways to harness the potential of stem cells to treat a range of medical conditions, from degenerative diseases to injuries. One intriguing avenue of research has focused on identifying natural substances that can enhance stem cell function, and cocoa has emerged as a surprising contender.

The Clinical Study: Does Cocoa Increase Stem Cells?

A groundbreaking clinical study conducted by a team of researchers aimed to investigate the effects of cocoa consumption on stem cell mobilization and activity within the human body. The study involved a group of participants who were given a controlled dose of cocoa (dark chocolate) over a specific period, and the results were nothing short of astonishing.

Enhanced Stem Cell Mobilization: The study revealed that cocao powder (dark chocolate), abundant in flavonoids and procyanidins, will boost cellular health and stem cell production, driven by its high epicatechin levels. Recent findings show cocoa intake significantly enhances stem cell mobilization from bone marrow to the bloodstream, aiding their migration to injury sites for healing. Further research is needed to establish the optimal dosage for these benefits.

Increased Stem Cell Proliferation: Additionally, the researchers observed a notable increase in the proliferation of stem cells in response to cocoa consumption. This heightened replication of stem cells indicates a potential for accelerated tissue repair and regeneration.

Improved Stem Cell Activity: The study also demonstrated that cocoa consumption was associated with enhanced stem cell activity, as evidenced by increased expression of genes related to stem cell function. This suggests that cocoa might not only boost the number of stem cells but also enhance their ability to carry out their regenerative roles effectively.

The Mechanism Behind Cocoa’s Magic

The exact mechanism by which cocoa exerts its beneficial effects on stem cells is a subject of ongoing research. However, there are several factors that could contribute to this fascinating phenomenon:

Flavonoids: Cocoa is rich in flavonoids, which are potent antioxidants known for their anti-inflammatory and cardiovascular benefits. These compounds may play a role in creating an optimal environment for stem cell function.

Nitric Oxide Production: Cocoa consumption has been linked to increased production of nitric oxide, a molecule that plays a crucial role in blood vessel dilation and overall circulation. Improved blood flow can enhance the delivery of stem cells to target tissues.

Hormonal Modulation: Certain components of cocoa may influence hormonal pathways related to stem cell activation and proliferation, further contributing to their mobilization and activity.

Cocoa’s potential to enhance stem cell function is a remarkable discovery with promising implications for regenerative medicine and overall health.

Source:  https://stemcoa.com/blogs/stemcoa-blog/how-cocoa-boosts-stem-cells-a-fascinating-clinical-study