Cacao Flavanol Cognitive Benefits

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Compounds in dark chocolate, called cacao flavanols, have recently been linked with improved cognitive (thinking) skills.

There is a wealth of data supporting the benefits of daily cacao flavanol consumption on cognition, mood, and cardiovascular health. And the majority of the studies come from world-renowned research institutions, including Harvard, Columbia, and Northwestern.

A common thread among most flavanol studies demonstrating positive outcomes is the consumption of between 500mg and 1,000mg of cacao flavanols daily,

In fact, one study published in 2012 showed that daily consumption of cocoa flavanols was associated with improved thinking skills in older adults who did have thinking problems, a condition called mild cognitive impairment, according to Harvard Medical School.

After eight weeks, the study demonstrated that people who consumed medium and high amounts of cacao flavanols every day made significant improvements on tests that measured attention, executive function, and memory.

And studies found that cacao flavanols were associated with reduced blood pressure and improved insulin resistance.

Flavanols in cocoa have been shown to help lower blood pressure, improve blood flow to the brain and heart, prevent blood clots, and fight cell damage.

The best way of getting cocoa flavanols is through cacao powder or dark chocolate with at least 80% cocoa that is as natural as possible and has not been processed through the Dutch method, which reduces the content of flavanols. Such cocoa powder or dark chocolate will be bitter.

“The benefits of cacao flavanols on cardiovascular health are well established, and for the general population a daily intake of 200 mg of cacao flavanols is starting to emerge as a potential target within the context of a balanced diet,” says Dr. Alonso-Alonso.

The benefits of cacao flavanols are worth looking into further. The benefits of cocoa flavanols include:

  • Improvement and lowering of systolic and diastolic blood pressure 
  • Lowering of insulin resistance 
  • Improvement in cholesterol and lipid markers
  • Improved cardiovascular function
  • Improve brain health and cognitive function  

To find quality dark chocolate with at least 80% cocoa, follow these tips:

  • Avoid Alkalization or the “Dutch Process” : If this word appears in the ingredient list, avoid that chocolate. Alkalization removes healthy flavonols.
  • 70% Or More Cacao: Cacao beans come from the cacao plant, unlike “cocoa,” the powder made from roasted, husked, and ground cacao seeds.
  • Short Ingredient List: The ideal bar has only 3-4 ingredients—like cacao beans, cocoa butter, sugar, and a natural flavoring.
  • Other Ingredients to Avoid: Hydrogenated oils, Cocoa butter equivalents (CBE), and vegetable oils.

Bottomline, Cacao is rich in antioxidants called flavanols. These antioxidants have been shown to have anti-inflammatory and anti-aging properties. Studies suggest that consuming cacao may help to improve cardiovascular health, protect against sun damage, and even improve cognitive function.

References:

  1. https://www.health.harvard.edu/blog/cocoa-sweet-treat-brain-201502057676
  2. https://academic.oup.com/ajcn/article/101/3/538/4569408
  3. https://www.cacultured.com/blog/cacao-the-ultimate-superfood-for-health-and-wellness

It Takes Courage

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It takes courage to leave your comfort zone, it takes courage to go after your dreams, it takes courage to live a life worth remembering. It’s very easy to die, it takes courage to live.

It takes courage to grow and become all you are destined to be, it takes courage to embrace the possibilities of your potential, it takes courage to go after what you desire. It’s very easy to stop, it takes courage to keep climbing until you reach the top.

It takes courage to look at your failures and still choose to try again, it takes courage to meet with fierce opposition and still choose to fight, it takes courage to endure pain, and choose to be strong. It’s very easy to fall, it takes courage to stand.

If you have tried and met with defeat, If you have planned and watched your plans fail, If you have given your all and again you lost,
Remember that the great men and women who have lived before us were all products of courage.

Courage doesn’t mean you don’t get afraid, it means you don’t let your fear stop you.

You can’t swim for new horizons until you have the courage to lose sight of the shore. You can’t become all you are destined to be until you have the courage to leave where you used to be.

The great things of life that you so much desire is on the other side of fear, you need courage to go after and possess them.

Don’t be numbered among the fearful ones who neither achieve greatness nor experience defeat, who neither enjoy the thrills of success nor learn the lessons of failure.

Go out into the world, it’s time to start living. Face your fears, fight your battles, it’s time to conquer, that’s what you are made for, that’s why you are here.

Source: MordyQuotes (https://mordyquotes.com/quotes/)

Cryptocurrencies – Nonproductive Assets

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Do not Invest in nonproductive assets like cryptocurrencies, says Warren Buffett, Chairman and CEO, Berkshire-Hathaway.

“Anytime you buy an asset that can’t do anything, produce anything, you’re simply betting on whether somebody else will pay more for [the Greater Fool Theory], again, an asset that can’t do anything…

“I would bet on good-producing businesses to outperform something that doesn’t do anything over any period of time.” ~ Warren Buffett

— 2011 BERKSHIRE ANNUAL MEETING

“Cryptocurrencies basically have no value and they don’t produce anything. They don’t reproduce, they can’t mail you a check, they can’t do anything, and what you hope is that somebody else comes along and pays you more money for them later on, but then that person’s got the problem. In terms of value: zero…I don’t have any cryptocurrency and I never will.”

— 2020 CNBC Squawk Box interview.

“It draws in a lot of charlatans who are trying to create various sorts of exchanges or whatever it may be. It’s something where people who are of less than stellar character see an opportunity to clip people who are trying to get rich because their neighbor’s getting rich buying this stuff that neither one of them understands. It will come to a bad ending.”

— 2018 shareholder meeting (and four years before FTX and Sam Bankman-Fried alleged fraud)

Gratitude: A Super Power

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“Gratitude turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity … it makes sense of our past, brings peace for today, and creates a vision for tomorrow.” ~ Melody Beattie

There are many definitions of gratitude, but experiencing gratitude at its fundamental level requires a conscious effort. It’s about expressing and saying ‘thank you’ while actually feeling thankful.

Gratitude is a conscious, positive emotion one can express when feeling thankful for something or someone, whether tangible or intangible. It’s about acknowledging and being consciously thankful for the many large and small blessings life brings everyday

Gratitude requires acknowledging someone else’s gesture towards us or the things that are going well in our lives. It involves both a process of recognition of the positive and its outcome.

Research suggest that people who consciously count their blessings tend to be happier and less depressed. Notably, it’s impossible to feel grateful and stressed at the same time, writes Dr. Jason N. Linder, Psy.D., LMFT, a licensed bilingual (Spanish-speaking) therapist specializing in relationship, trauma, addiction-related, and mindfulness therapies. “This is a basic principle in psychology called “Reciprocal Inhibition”; we can’t feel two contradicting states at once. And the best part about gratitude is that it’s easy to access in little time,” he explains.

Moreover, research has found that gratitude changes our brains and those who practice gratitude tend to have more brain activity in the medial prefrontal cortex, the area associated with learning and decision making.

Gratitude can overpower negative emotions. It boosts positive emotions like joy and compassion while encouraging us to look for and connect with what’s pleasing and good in life.

In general, gratitude is a simple tool we all have at our disposal to improve our own psychological well-being and that of others.

Five ways to practice gratitude

Like any skill, gratitude can be learned and strengthened. Here are some tips on how to practice gratitude.

  1. Each day, think of three things you’re thankful for. Make it a daily habit to visualize what’s good in your life.
  2. Start a gratitude journal. Journaling can be an excellent self-therapy technique. When you write, you use different parts of your brain and access memories and emotions from a new perspective. A gratitude journal has been proven to activate brain areas that are related to morality and positive emotions.
  3. Thank someone new every week.There are many people around us, and we are all connected somehow. You must take the time to express gratitude more consciously or thoughtfully. Give yourself the purpose of choosing someone new each week and learn how to express gratitude differently.
  4. Be mindful. When it comes to gratitude, mindfulnesses allow us to focus on the good and to be present in the moment. We can also take the moment to imagine a specific situation we are grateful for and let the feeling grow and be stronger. Mindfulness practices emphasizing gratitude can help us stay in touch with all we have to be grateful for. 
  5. Focus more on others’ intentions.When you receive a gift or a gracious gesture from someone, consider how they intended to bring good into your life. Take a moment to visualize their wiliness to help you, make you feel happy, or be there for you in a challenging moment.

To have people who care about you and that you care for; to have your health, even partially; and, to have interests and the ability to pursue them, even sporadically; are reasons to be fortunate, blessed and grateful. ~ Dr. Jason N. Linder, Psy.D., LMFT

References:

  1. https://www.betterup.com/blog/gratitude-definition-how-to-practice
  2. https://www.psychologytoday.com/us/blog/mindfulness-insights/201906/mindfulness-and-gratitude

Taxing Unrealized Capital Gains

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For U.S. companies that report over US$1 billion in profits to shareholders, the Inflation Reduction Act implements a 15% corporate alternative minimum tax (CAMT) based on book income.

A 15% corporate alternative minimum tax for a corporation whose financial statement income exceeds $1 billion was included in the Inflation Reduction Act in 2022.  Since the passage of the law, there has been uncertainty about whether corporations would owe taxes on paper profits, or unrealized capital gains, on stocks starting in 2022.

The new tax will require companies to compute two separate calculations for federal income tax purposes and pay the greater of the new minimum tax or their regular tax liability. To determine whether the new tax applies, companies must first ascertain whether their “average annual adjusted financial statement income” (AFSI) exceeds $1 billion for any three consecutive years preceding the tax year.

The historic tax treatment has long been that paper profits (or unrealized capital gains) created a deferred tax liability that is only paid when the stocks or assets are sold, and the profits realized.

Recent guidance from the Internal Revenue Service, while not definitive, suggests that paper profits on stocks could be subject to a 15% tax this year, according to New York tax expert Robert Willens. The issue involves the tax treatment of applicable financial statement income (AFSI), a measure of earnings.

“The IRS left open the question of whether ‘mark to market’ gains and losses should be disregarded when computing AFSI,” Willens wrote to Barron’s. “As of now, they are included in AFSI. The IRS solicited the comments of investors as to whether these gains and losses should be backed out of AFSI or whether they should remain in the tax base.”

The beauty of the previous tax rules is that a company could defer the taxes indefinitely on unrealized gains in long-held stocks, especially when the preferred holding period is “forever.”

Individuals can defer capital-gains taxes until the sale of assets and can often avoid taxes entirely if the assets are left in their estates, assuming the estates are below the current threshold for inheritance taxes.

There have been proposals floated in Congress from some lawmakers to tax unrealized gains held by individuals, but they haven’t gained traction.

References:

  1. https://www.barrons.com/articles/warren-buffett-berkshire-hathaway-tax-51673028329
  2. https://www.ey.com/en_gl/tax-alerts/us-inflation-reduction-act-includes-15-corporate-minimum-tax-on-income

Long-Term Investors vs Day Traders

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Billionaire “Old School” Investors:

1. Carl Icahn
2. Warren Buffett
3. Charlie Munger
4. Howard Marks
5. Nick Sleep

Billionaire Day Traders:

1.
2.
3.
4.
5.

The second list isn’t blank by accident.

For the purposes of this post:

  • Day trading is buying and selling on small price movements in stocks throughout a trading day, often in intervals of seconds or minutes.
  • Old School (Long-term) investing is buying or selling a company’s stock after long periods of holding an investment and being patient for the right price to intrinsic value proposition.

Alphabet Announces Layoffs

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Google’s parent Alphabet announced it intends to eliminate 12,000 jobs, about six percent (6%) of its workforce. From a macro perspective, layoffs that began in 2022 are accelerating across technology companies. 

In an email sent to staff, Google’s parent Alphabet Chief Executive Officer Sundar Pichai wrote that, “Over the past two years we’ve seen periods of dramatic growth,” reports Bloomberg.  “To match and fuel that growth, we hired for a different economic reality than the one we face today.”

Moreover, Pichai said that he was “deeply sorry” to workers that will be let go and that it was a “difficult decision to set us up for the future.” The layoffs will be felt globally and across the entire company, and Pichai said he takes “full responsibility for the decisions that led us here.”

“Taking full responsibility without consequence seems like an empty platitude.” ~ Layed-off Google employee

With the layoffs, Google joins a host of other giant technology companies like Amazon, Microsoft and Facebook that have announced layoffs and drastically scaled back operations amid a faltering global economy and soaring inflation, reports Bloomberg.

Despite Google’s strong ad and cloud-computing divisions, the company saw a 27 percent drop in profit last quarter compared to the year before, and Pichai said Alphabet would need to reduce expenses and hiring, reports Engadget.

As Google announced the companywide layoff, many employees had been bracing for a potential layoff and have been questioning executive leadership about the criteria for layoffs which surprised some employees, who woke up to find their access to company properties cut off, reports CNBC. Some of the laid-off employees had been long-tenured or recently promoted, raising questions about the criteria used to decide which positions were cut.

References:

  1. https://www.bloomberg.com/news/articles/2023-01-20/google-cutting-12-000-jobs-in-6-slash-to-global-workforce
  2. https://www.engadget.com/google-parent-alphabet-is-laying-off-12000-employees-105523115.html
  3. https://www.cnbc.com/2023/01/21/google-employees-scramble-for-answers-after-layoffs-hit-long-tenured.html

JP Morgan’s CEO Called Crypto a ‘Pet Rock’

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“Bitcoin itself is a hyped-up fraud. Crypto is a decentralized Ponzi scheme…It’s a pet rock.” ~ Jamie Dimon

At the World Economic Forum in Davos, Switzerland, JPMorgan Chase CEO Jamie Dimon bashed cryptocurrencies as a distraction and fraud.

“I think all that’s been a waste of time and why you guys waste any breath on it is totally beyond me,”Jamie Dimon, chairman and chief executive officer of JPMorgan Chase told CNBC Squawk Box in Davos. “Crypto is a decentralized Ponzi scheme. Bitcoin itself is a hyped up fraud. It’s a pet rock.”

“They are decentralized Ponzi schemes, and the notion that’s good for anybody is unbelievable,” he told lawmakers in a previous congressional testimony, calling Bitcoin and other cryptocurrencies “dangerous.”

“Cryptocurrencies that don’t do anything, I don’t understand why people spend any time [thinking about them],” Dimon said, adding that JPMorgan was “not even sure that [Bitcoin] is a real market.”

Bitcoin, like all cryptocurrencies, is a risky and highly volatile investment, making it difficult to predict exactly how the market will play out in the short and long term.

References:

  1. https://fortune.com/2023/01/19/jpmorgan-ceo-jamie-dimon-bitcoin-hyped-up-fraud-cryptocurrencies-waste-of-time-but-blockchain-deployable-technology/amp/

Being Mindful

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Mindfulness means maintaining a moment-by-moment awareness of your thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.

Mindfulness is about being completely aware of what’s happening in the present—of all that’s going on inside and all that’s happening around you. It means not living your life on “autopilot.” Instead, you experience life as it unfolds moment to moment, good and bad, and without judgment or preconceived notions.

Here are a few key components of practicing mindfulness:

  • Pay close attention to your breathing, especially when you’re feeling intense emotions.
  • Notice—really notice—what you’re sensing in a given moment, the sights, sounds, and smells that ordinarily slip by without reaching your conscious awareness.
  • Recognize that your thoughts and emotions are fleeting and do not define you, an insight that can free you from negative thought patterns.
  • Tune into your body’s physical sensations, from the water hitting your skin in the shower to the way your body rests in your office chair.
  • Find “micro-moments” of mindfulness throughout the day to reset your focus and sense of purpose.

Studies suggest that mindfulness practices may help people manage stress, cope better with serious illness and reduce anxiety and depression. Many people who practice mindfulness report an increased ability to relax, a greater enthusiasm for life and improved self-esteem.

Becoming more mindful requires practice. Here are some tips to help you get started and develop these skills in everyday life:

  • Mindful breathing, a common component of many forms of meditation that involves bringing attention to the physical sensations of the breath as it flows in and out. Take some deep breaths. Breathe in through your nose to a count of 4, hold for 4 second,  then exhale through the mouth to a count of 4 and hold for 4 seconds. Repeat often.
  • Enjoy a stroll. As you walk, pay attention to your breath and the sights and sounds around you. If thoughts and worries enter your mind, note them but then return to the present.
  • Practice mindful eating. Be aware of taste, textures, and flavors in each bite. Listen to when your body is hungry and full.
  • Body scan, another common practice where you bring attention to different parts of your body in turn, from head to toe. This can help you connect with your body.
    The raisin exercise, where you slowly use all of your senses, one after another, to observe a raisin in great detail, from the way it feels in your hand to the way its taste bursts on your tongue. This exercise is intended to help you focus on the present moment, and can be tried with different foods.

A major benefit of mindfulness is that it encourages you to pay attention to your thoughts, your actions and your body. For example, studies have shown that mindfulness can help people achieve and maintain a healthy weight.

You can practice mindfulness throughout the day, even while answering e-mails, sitting in traffic or waiting in line. All you have to do is become more aware—of your breath, of your feet on the ground, of your fingers typing, of the people and voices around you.

References:

  1. https://newsinhealth.nih.gov/2021/06/mindfulness-your-health
  2. https://greatergood.berkeley.edu/topic/mindfulness/definition#how-cultivate-mindfulness