Author Archives: Edward Brownlee

HEALTH BENEFITS Of RAW CACAO

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Flavanols are bioactive compounds found naturally in many plant-based foods and beverages. Researchers have studied cocoa flavanols and have found that consuming these compounds can have a beneficial effect on memory, heart, and total body health.

Decades of research show cacao flavanols support heart, brain, and whole-body health by promoting healthy blood flow. They do this by acting on blood vessels, increasing the body’s production of a compound called nitric oxide (NO). NO causes the thin muscles in and around the blood vessel walls to relax, allowing the blood vessel to dilate, or widen..

Cacao is where chocolate gets its start. Cacao (pronounced “cu-COW”) is the raw and unprocessed version of cocoa. Chocolate comes from Theobroma cacao, the scientific name for the cacao tree. A small tree native to the Amazon Basin, the cacao tree is now grown in tropical regions all over the world.

Normal cocoa powder and chocolate have been chemically processed and roasted, which destroys a large amount of the antioxidants and flavanols (the things that keep you young and healthy). To create cocoa powder, processors apply very high temperatures to the cacao beans, which produces that smooth, sweet taste that people enjoy in baked goods or hot cocoa. Cocoa powder is less bitter than cacao, but it loses most of its nutritional value during processing.

Cacao beans destined to become cacao powder and cacao nibs aren’t roasted at these high temperatures. Instead, they’re processed at low temperatures and then milled into a powder. Cacao powder is quite bitter but retains more of the cacao bean’s original nutritional value.

The benefits of cacao are:

1. A natural mood booster and antidepressant

Raw cacao truly is nature’s antidepressant. It’s a well studied phenomenon that chocolate makes us feel good. The happy cozy feelings associated with chocolate come from 4 major feel good chemicals found in cacao – Serotonin, Tryptophan, Theobromine, and Phenylethylamine.

2. Packed full of antioxidants

Raw cacao is one of the richest antioxidant food sources available. Cacao has an ORAC score (a measurement of the amount of antioxidants) of almost 40x that of blueberries! Antioxidants destroy free radicals and play a core part in the prevention of disease and illness throughout the body.

3. Protects against heart disease

Flavanols are one of the main antioxidants in cacao and they’re especially important for heart health. These flavanols increase blood flow which helps deliver nutrients throughout the body. Increased blood flow helps lower blood pressure and promotes skin and brain health.

4. Naturally energizing

Cacao is an excellent source of magnesium – one of the most common mineral deficiencies in modern diets. A magnesium deficiency is associated with symptoms of fatigue, anxiety, and irritability. Cacao is also a great source of theobromine – a compound similar to caffeine. Theobromine’s effects are less pronounced but longer lasting than its cousin caffeine

Cacao nibs

Phytonutrients like flavonoids have beneficial anti-inflammatory effects and they protect your cells from oxidative damage that can lead to disease. Flavonoids help regulate cellular activity and fight off free radicals that cause oxidative stress on your body. In simpler terms, they help your body function more efficiently while protecting it against everyday toxins and stressors.

Flavonoids are also powerful antioxidant agents. Antioxidants help your body fight off potentially harmful molecules that can be introduced to the body. Your body produces antioxidants naturally, but they’re also found in cacao and dark chocolates.

According to Begoodorganics.com, cacao has over 40 times the antioxidants of blueberries.  Cacao has an amazing ORAC score of 98,000 per 100g, vs blueberries at a mere 2,400.  ORAC scores measure the ability of antioxidants to absorb free radicals (that come from pollution and toxins in our environment), which cause cell and tissue damage and can lead to diseases such as cancer. It is also one of the highest plant-based sources of magnesium, the most deficient mineral in the Western world.  Magnesium is important for a healthy heart, and helps turn glucose into energy enabling your brain to work with laser-sharp clarity and focus.

Inflammation is one of your body’s immune responses. Allergens, germs, toxins, and other irritants can trigger inflammation that results in uncomfortable symptoms. Flavonoids may help your body dismiss that inflammatory reaction so that those symptoms are reduced.

Research has shown that flavonoids have a range of health benefits, including antioxidant, anti-inflammatory and anti-cancer properties. They’ve been linked to a reduced risk of chronic diseases such as cardiovascular disease, as well as improved cognitive function.

Additionally, flavonoids have anti-inflammatory and pain-relieving properties. Studies have shown that flavonoids reduce the cellular response to pain. Researchers believe flavonoids could be used medicinally to manage chronic pain and treat inflammatory diseases. Furthermore, flavonoids have proven antibacterial and antiviral effects. Numerous laboratory studies have shown that certain flavonoids prevent cell replication of H1N1 flu, HIV, SARS, and RSV viruses.

Cacao powder provides more nutrition than cocoa powder and can be a healthier substitute in recipes. Cacao powder provides:

  • Iron
  • Protein
  • Magnesium
  • Potassium
  • Fiber

Nutrients per Serving

Two tablespoons of cacao powder contain:

  • Calories: 130
  • Protein: 7 grams
  • Fat: 6 grams
  • Carbohydrates: 13 grams
  • Fiber: 8 grams
  • Sugar: 0 grams

Cacao powder is similar to cocoa powder in flavor and function, but it’s more nutritious overall. Certain compounds in cacao have anti-inflammatory properties, which may help to lessen the risks of getting cancer, heart disease, diabetes, arthritis, and depression.

Fermenting and roasting cacao is also the first step in making chocolate. People mash the cacao beans into a paste called chocolate liqueur, which they then treat with heat to create cocoa. Cocoa is the key ingredient in most chocolate products.

Cold-pressing unroasted cacao makes raw cacao, which has gained a reputation as a “superfood” due to its high amount of antioxidants, minerals, and vitamins. Raw cacao on its own tastes very bitter, so it is often made into a powder that can be added to other foods.

References:

  1. https://livingfreshdaily.com/5-cacao-health-benefits/
  2. https://begoodorganics.com/cacao-5-little-known-benefits-of-this-amazonian-superfood/
  3. https://www.webmd.com/diet/health-benefits-cacao-powder
  4. https://health.clevelandclinic.org/what-are-flavonoids/
  5. https://www.cocoavia.com/blogs/cocoapedia/how-many-flavonoids-cocoa-powder

Additional cacao benefits:

Life is a Journey

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Life is a journey filled with thousands of steps to be taken. Each step matters, they sum up the entirety of your existence.

You must be intentional about taking these steps each day. The size of the step you take doesn’t matter, what matters is that you take that step.

Don’t be too focused on what is to come that you neglect what you need to do now.

Don’t be discouraged by how far you still have to go, be encouraged by how far you’ve come and inspired by what’s ahead.

Sometimes your progress may not be glaring, but be rest assured that for each step you take, something incredible is happening. The result may take time to be seen, but eventually you will see it.

A day will come when you will look back and see how those little steps you took have become a mighty span of great deeds.

Today requires you take a step, no matter little, remember it counts.

Source:  Mordecai Orimiladeye, Mordy Quotes

Rich vs Wealthy

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Being Rich vs Being Wealthy

Wealth is often hidden and not as visible as riches which can be flashy and showy.

In the book “The Millionaire Next Door: The Surprising Secrets of America’s Wealthy”, authors Thomas J. Stanley and William D. Danko reveal that many millionaires live modest lifestyles and don’t flaunt their wealth. They call this “stealth wealth” and it’s a way for millionaires to avoid drawing attention to themselves and their wealth.

The difference between being rich and being wealthy, according to Kiplinger Magazine, is being rich means adding more zeros to your bank account while being wealthy is about living your life with zero regrets and zero jealousy.

In terms of net worth in the US in 2022:

The top 1% had a net worth had of $10,815,000.

The top 2% had a net worth of $2,472,000.

The top 5% had $1,030,000.

The top 10% had $854,900.

Source:
(1) Are You Rich? U.S. Wealth Percentiles Might Provide Answers. https://www.kiplinger.com/personal-finance/605075/are-you-rich.
(2) Being Rich vs. Being Wealthy: What’s the Difference? | Kiplinger. https://www.kiplinger.com/personal-finance/being-rich-vs-being-wealthy-whats-the-difference.
(3)The Millionaire Next Door: The Surprising Secrets of America’s Wealthy ….

Investing Lessons Re-Learned

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Recently, I came across a story that is both sad, but worth sharing in case somone else might learn from an investor’s mistakes and avoid repeating them. Here’s a summary of the story:

A investor was convinced by a coworker to invest in cryptocurrency, but unfortunately, they ended up losing around $20,000 before deciding to sell and cutting their losses. Then, they took the remaining money and put it into a popular stock (LCID), only to lose an additional $12,000.

In just two months, they blew three years worth of their savings.

Here are the lessons for readers to learn:

  • Do not invest in things that you don’t fully understand.
  • Just because someone has a good track record doesn’t mean you should blindly trust them with your money. Do your own research and carefully consider your options before making investment decisions.
  • Slow and steady, and thinking long term wins the race.
  • Behavior matters a lot. Morgan Housel, the author of the book “The Psychology of Money: Timeless lessons on wealth, greed, and happiness”, said that, “Doing well with money has a little to do with how smart you are and a lot to do with how you behave.”

Mindfulness Exercises

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The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes. ~ Mindful.org

Mindfulness is a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment. It is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes. Mindfulness is available to us in every moment, whether through meditations and body scans, or mindful moment practices like taking time to pause and breathe when the phone rings instead of rushing to answer it.

Simple mindfulness exercises can be practiced anywhere and anytime, according to the Mayo Clinic. Research does indicate that engaging your senses while outdoors is especially beneficial.

You’ll need to set aside time when you can be in a quiet place without distractions or interruptions. You might choose to practice mindfulness early in the morning before you begin your daily routine.

Aim to practice mindfulness every day for about six months. Over time, you might find that mindfulness becomes effortless. Think of it as a commitment to reconnecting with and nurturing yourself.

There are many simple ways to practice mindfulness. Some examples include:

  • Pay attention. It’s hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses — touch, sound, sight, smell and taste. For example, when you eat a favorite food, take the time to smell, taste and truly enjoy it.
  • Live in the moment. Try to intentionally bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures.
  • Accept yourself. Treat yourself the way you would treat a good friend.
  • Focus on your breathing. When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.

References:

  1. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356
  2. https://www.mindful.org/meditation/mindfulness-getting-started/

Lifestyle Changes to Diet, Sleep, and Exercise—Paired with interventions Like Relaxation Exercises Could Reverse the Aging Process

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A group of mature women lowered their biological age by an average of 5 years in just 8 weeks by lifestyle change consisting of exercise, healthy diet and adequate sleep. 

In the United States, dix in ten adults have at least one chronic disease and four in ten adults have two or more [1]. These diseases are a major cause of morbidity and mortality and they put a significant burden on the U.S. healthcare system as well as the society at large [2].

Aging has been identified as a common driver of chronic diseases and an important target for extending Americans’ healthspan [3]. Life expectancy for Americans has increased dramatically, although not all of the years gained are healthy. It has been estimated that if we improve Americans’ collective healthspan by just one year the calculated savings are worth $38 trillion dollars, and if by 10 years those savings jump to $367 trillion dollars [4].

Biological age clocks, based on DNA methylation marks, have become important surrogate markers to assess the effectiveness of interventions at reducing biological age, with the expectation that biological age reductions will compress morbidity and extend mortality [5, 6].

Lifestyle changes to diet, sleep, and exercise—paired with interventions like relaxation exercises and supplements—could reverse the aging process, according to new research.

Six women between the ages of 46 and 65 underwent an eight-week program that included alterations to diet, sleep, and exercise. They were also given relaxation guidance, probiotic and phytonutrient supplements, and nutritional coaching.

Blood tests showed a reduction in biological age of up to 11 years in five of the six women, with the average participant experiencing a 4.6-year decrease, according to the study, published in March in the journal Aging.

References:

  1. About chronic disease. Center for Disease Control. 2022. https://www.cdc.gov/chronicdisease/about/index.htm.
  2. Woolf SH, Schoomaker H. Life Expectancy and Mortality Rates in the United States, 1959-2017. JAMA. 2019; 322:1996–2016. https://doi.org/10.1001/jama.2019.16932[PubMed]
  3. Kennedy BK, Berger SL, Brunet A, Campisi J, Cuervo AM, Epel ES, Franceschi C, Lithgow GJ, Morimoto RI, Pessin JE, Rando TA, Richardson A, Schadt EE, et al. Geroscience: linking aging to chronic disease. Cell. 2014; 159:709–13. https://doi.org/10.1016/j.cell.2014.10.039[PubMed]
  4. Scott AJ, Ellison M, Sinclair DA. The economic value of targeting aging. Nat Aging. 2021; 1:616–23. https://doi.org/10.1038/s43587-021-00080-0
  5. Bergsma T, Rogaeva E. DNA Methylation Clocks and Their Predictive Capacity for Aging Phenotypes and Healthspan. Neurosci Insights. 2020; 15:2633105520942221. https://doi.org/10.1177/2633105520942221[PubMed]
  6. Belsky DW, Caspi A, Corcoran DL, Sugden K, Poulton R, Arseneault L, Baccarelli A, Chamarti K, Gao X, Hannon E, Harrington HL, Houts R, Kothari M, et al. DunedinPACE, a DNA methylation biomarker of the pace of aging. Elife. 2022; 11:e73420. https://doi.org/10.7554/eLife.73420 [PubMed]
  7. https://fortune.com/well/2023/05/17/how-to-lower-biological-age-lifestyle-changes-diet-exercise-relaxation-probiotics/
  8. https://www.aging-us.com/article/204602/text

Temperature, Heat and Humidity

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Hot weather and humidity are with us this week. Below is important terminology to know so you can stay informed and aware.

Heat Wave: The Heat Index, or the “Apparent Temperature,” accurately measures how hot it feels when relative humidity is added to the actual air temperature.

Humidity: The amount of water vapor in the atmosphere. The higher the humidity, the slower sweat evaporates. This is one way your body regulates its temperature.

Heat Advisory: A period of excessive heat is expected. The combination of hot temperatures and high humidity will create a situation in which heat-related illnesses are possible.

Heat Wave: A period of abnormally and uncomfortably hot and unusually humid weather. Typically a heat wave lasts two or more days.

Remember to stay safe and take necessary precautions during this hot weather.

Beat the heat and stay hydrated!

Never Stop or Give-up

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One day a farmer’s donkey fell down into a well. The animal cried piteously for hours as the farmer tried to figure out what to do. Finally, he decided the animal was old and the well needed to be covered up anyway it just wasn’t worth it to retrieve the donkey. He invited all his neighbors to come over and help him. They all grabbed a shovel and begin to shovel dirt into the well. At first, the donkey realized what was happening and cried horribly. Then, to everyone’s amazement, he quieted down.

A few shovel loads later, the farmer finally looked down the well and was astonished at what he saw. With every shovel of dirt that fell on his back, the donkey was doing something amazing. He would shake it off and take a step up. As the farmer’s neighbors continued to shovel dirt on top of the animal, he would shake it off and take a step up.

Pretty soon, everyone was amazed as the donkey stepped up over the edge of the well and trotted off!

Moral: Life is going to shovel dirt on you, all kinds of dirt. The trick is to not to get bogged down by it. We can get out of the deepest wells by not stopping. And by never giving up! Shake it off and take a step up!

Source:  https://www.moralstories.org/never-to-give-up/