Health Benefits of Chocolate Growing

Posted on April 5, 2012 by askdrjames
A chocolate egg decorated with bunny like ears...

A chocolate egg decorated with bunny like ears and feet. The ears and feet are made of pastillage (sugar dough). This egg/bunny is a twist on the standard Easter chocolate eggs and chocolate bunnies. (Photo credit: Wikipedia)

Easter is around the corner! Chocolate Bunnies are hopping. We can keep in mind the benefits of chocolate while enjoying them.

At the annual meeting of the American Chemical Society , a three-hour symposium was devoted to cocoa science and technology.  At the symposium, Eric Ding, PhD, instructor of medicine and nutritional epidemiologist at Harvard Medical School, discussed the benefits of chocolate on heart disease risk factors.

  • lower blood pressure
  • dark chocolate can increase HDL or “good” cholesterol
  • With dark chocolate, insulin resistance improved
  • Blood flow also improved with a bit of chocolate
  • Altogether the results suggest strong benefits against cardiovascular disease

Other benefits of dark chocolate

  • Chocolate may help those with type 2 diabetes minimize the ill effects of high blood sugar levels after eating
  • may help patients with congestive heart failure

What Is the ”Magic” Ingredient in Chocolate? “The flavonol epicatechin, an antioxidant, seems to have an effect on the powerhouse of the cell, known as the mitochondria” says Francisco Villarreal, MD, PhD, a professor at the University of California, San Diego. “Many diseases, including Alzheimer’s, seem to have a mitochondrial component,” he says. He suspects the antioxidant properties aren’t the whole reason epicatechin has benefits.

How Much Chocolate Is Enough? Villareal found that half a square seems to have good effects. (read more)

HAPPY EASTER!

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Embracing a Gluten-Free Life: Debunking the Myths

Posted on March 21, 2012 by askdrjames

There are increasing gluten-free food products available in the market in the last decade. I have also noticed that more of my patients are trying a gluten-free diet or reducing their gluten intake. This seems to help reducing their inflammation in some of my patients. So I have asked Anastasia, Product Innovator and QEO of Embrace Foods, to provide this blog for us.

There are three common misconceptions associated with a gluten-free diet:

  1. If a food is gluten-free, it must be healthy;
  2. Gluten-free foods are not tasty;
  3. Only celiacs and gluten-intolerant people eat gluten-free foods.

1. Unprocessed fruits and vegetables are all naturally gluten-free and healthy. But, not all gluten-free foods

Gluten-Free, Vegan Ukrainian Christmas Eve Mai...

Gluten-Free, Vegan Ukrainian Christmas Eve Main Course (Photo credit: Canadian Veggie)

are healthy choices. Several brands of undressed potato chips and candy bars – as well as many prepared shelf-stable snacks – are gluten-free but full of fat, refined sugar and/or sodium. Read nutrition labels carefully.

2. We’ve all heard the rumour that gluten-free prepared food packaging tastes better than gluten-free food. As with all types of foods, there are as many flavourful gluten-free selections as there are not-so-tasty options. I invite you to experiment with the expanding range of gluten-free prepared products on the market to uncover your favourites. Quinoa, buckwheat, millet and teff are all nutritious, gluten-free grains. Rice, legumes and raw seeds and nuts are also gluten-free foods.

3. Celiacs (who are allergic to gluten) and gluten-intolerant individuals are not the only people who eat gluten-free foods. Some athletes and health and fitness buffs pursue a gluten-free diet to ensure optimum performance. Baby boomers and others who want to improve their health, combat disease and maintain an active lifestyle, as well as pregnant women who want to help ensure a healthy pregnancy and child, may incorporate certain gluten-free foods into their diet. Parents of autistic children may also find that a diet free of both gluten and casein   (a protein in dairy) moderates symptoms associated with autism.

Anastasia MacLean is Product Innovator and QEO of Embrace Foods, home of Nature’s Qu Quinoa Cereal, Bars, Cookies and Smoothie Mix. All Nature’s Qu products are hand-made in a dedicated gluten-free environment and free of dairy, eggs, tree nuts, soy, corn, trans fat, fillers, preservatives, and artificial colours and flavours.  You can contact Anastasia at anastasia@embracefoods.com

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Fastest Spinach Soup EVER!

Posted on March 19, 2012 by askdrjames

This recipe was created by Julie Daniluk, Nutritionist and TV Host, whom I met recently. This soup is so easy to make and only takes 8-9 minutes.

Ingredients:

  8 cups (2 L)      spinach, loosely packed
  1/4 cup (60 mL)      lemon juice
  1 cups (250 mL)      roasted squash or cooked yam (optional)
  1 tbsp (15 mL)      coconut butter (raw is best)
  2-3      green onions (use greens)
  1      GoBio bouillon cube (or vegetable stock is fine)
  2 1/2 cups (750 mL)      boiling water
  1/4 cup (60 mL)      hemp hearts (shelled seeds)
  to taste      unrefined sea salt (if using low sodium bouillon

Directions:

1. Put all ingredients (except hemp) in a blender and blend on high till silky smooth.

2. Top with hemp seeds and enjoy.

Makes 3 cups (750 mL).

Food Tip: Hemp Hearts are the shelled hemp seeds. Manitoba Harvest has amazing quality products! For more information, visit their website at www.manitobaharvest.com.

Julie has published a new book “Meals that Heal Inflammation“, which has received great reviews. It is available in Chapters and Indigo.

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Long-Term Diabetes Triples Stroke Risk

Posted on March 12, 2012 by askdrjames
English: The blue circle is the global symbol ...

Image via Wikipedia

One of the important risk factors for stroke is diabetes. Many diabetic patients control their diabetes by mean of medication and diet. However, a tight control of blood glucose may not reduce stroke risk. Philip Gorelick MD, from Hauenstein Neuroscience Institute pointed out that associated problems such as high blood pressure and dyslipidemia are prime targets for patients with diabetes.

In addition, a new study published in the journal Stroke, found diabetes increases risk 3% each year and triples at 10 years (read more).  The disturbing news is that the age at diagnosis for diabetes is getting younger and younger because of the obesity problem among young people. It has also been found that true onset of diabetes may be 4 to 7 years earlier than clinical diagnosis. This means that the age at diagnosis for stroke will likely get younger and younger as well.

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Young Women With Heart Attack Most Likely to Have No Chest Pain

Posted on February 29, 2012 by askdrjames

Heart attack has affected my family and many other families. Heart attack continues to be one of the top killers in North America and affects both men and women. The signs and symptoms of heart attack are more than just chest pain.

The warning signs of heart attack may include the following:

  • chest discomfort (pressure, squeezing, fullness, burning, pain or heaviness)
  • discomfort in the neck, jaw, shoulders, mid/upper back
  • shortness of breath
  • sweating
  • nausea, light-headedness
  • denial (I am too young or too fit to have a heart attack. This is not happening to me)

Although chest pain is a hallmark symptom of heart attack, a study indicates that women under 55 having a heart attack are more likely not to have chest pain (42% more than older women or men (30%). (see full article)

An example of a heart attack, which can occur ...

Image via Wikipedia

If you know someone who is experiencing above symptoms, you can help them by taking the following actions:

  • CALL 9-1-1 or your local emergency number immediately, or have someone call for you. Keep a list of emergency numbers near the phone at all times.
  • Stop all activity and sit or lie down, in whatever position is most comfortable.
  • Ask if they take nitroglycerin. If they do, help them to get the medication, but let them to administer it themselves.
  • Rest comfortably and wait for an ambulance with emergency medical personnel to arrive.
  • If unconscious and not breathing, perform CPR.

CPR is a life saving skill that everyone should know. Studies show that if you were going to apply CPR on someone, usually that person would be someone you know, a close friend or a family member. So take a bit a of time, find a local course near you. It only takes a few hours to learn.

Posted in Cardiovascular Health | Tagged , , , , , , , | 4 Comments

Salad without dressing can still taste great!

Posted on February 21, 2012 by askdrjames

As a chiropractor and health educator, nutrition topics often come up in my practice. One common concern is cleansing. During a detox or cleansing program, there can be many food restrictions. This does not mean the food has to be bland or unappealing. I love the

Greek salad

Image via Wikipedia

following recipe for a healthy and delicious salad . You can have it without any dressing if you are on a very restricted cleansing or detox program. Or, you can also choose to add your favourite home-made dressing.

Salad Recipe:

  • Arugula
  • 4-6 Olives (black or green): sliced into small pieces
  • 1/4 to 1/3 of one English cucumber: sliced very thinly. This will make the salad have more juice and be less dry.
  • 5-6 small sweet tomatoes: sliced into halves. This will allow their sweetness to come out.
  • Italian parsley: It combats scurvy and intestinal problems, stimulates the appetite, and aids digestion. It also freshens breath.
  • Blueberries: to add some good antioxidants.
  • 2 kiwi: also sliced very thinly. This will add lots of taste and juice to the salad (Kiwi is a very alkaline-forming  fruit, which is great for the body)
  • Beet: this will give extra sweetness and juice

Dressing:

Commercial dressing tends to have preservatives and too much sodium, despite being advertised as low-calorie or reduced fat.

Home-made dressing: There are many recipes out there. Your dressing doesn’t always have to be olive oil and balsamic vinegar. I have added some suggestions below. You can certainly mix up a few types of oil together in your home-made dressing.

  • flax seed oil, pumpkin seed, coconut oil, Udos oil,
  • lemon juice

Benefits of a detoxification and cleansing program:

  • detox and cleanse the GI tract including the liver
  • balancing pH
  • reset the taste buds
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Chocolate is GOOD for you!

Posted on February 14, 2012 by askdrjames

For the special valentine’s day, we have a blog from a special guest Dr. Mary-Ellen Kelly, a naturopathic doctor. Most people go to see a naturopath or dietician and to be told what they cannot eat. However, now here are few good reasons why chocolate is good to include in your diet.

A chocolate bar and melted chocolate. Chocolat...

Image via Wikipedia

With Valentine’s Day on the horizon, isn’t it good to know that chocolate is actually good for you? Did you know that the higher the cocoa content in chocolate, the higher the antioxidant content? Always look for cocoa mass or chocolate liquor on the label as that is where the antioxidant content resides.  Try to choose a chocolate that contains greater than 70% cocoa to maximize the antioxidant dose and minimize sugar. Sugar is often added to chocolate to ease its bitterness but avoid bars that have sugar as the first or second ingredient.  Keep in mind that white chocolate has no cocoa mass in it so is not actually chocolate – great news for those who cannot eat chocolate.  Also, try to choose organic and fairly traded chocolate which ensure that the cocoa farmers are remunerated fairly for their products – another thing to feel good about! (For more on this topic read Bitter Chocolate by Carol Off)

If you really want to amp-up the antioxidant power add some blueberries, cranberries, or acai berries to the mix.  Have all of this with a nice glass of red wine for a dose of resverotrol and you’re off to the races.  So keep in mind, chocolate is an exception to the rule, it’s good for you AND it tastes great!

by Dr. Mary-Ellen Kelly, N.D

Dr. Kelly can be reached at mkelly@completebalancehealth.com

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What foods should I buy organic?

Posted on February 7, 2012 by askdrjames
Organic food mela

Organic food mela (Photo credit: Hari Prasad Nadig)

Many people who visit our clinic are very health conscious and try to eat organic fruits and vegatables as much as possible. And with good reason: organic food is richer in nutrients, better tasting, as well as void of chemicals and pesticides.

Many will agree, however, that eating organic can be costly. Luckily, there is compromise where you can enjoy the health benefits of eating organic food, without hurting your grocery budget. Some foods are exposed to more pesticides and chemicals than others, so it’s more important to choose organic in those cases. Here is a list of organic food recommendations: (see the full list)

Dirty Dozen Plus (buy these organic)               Clean Fifteen (these are cleanest)

  1. apples                                                                Avocados
  2. celery                                                                 Sweet Corn
  3. strawberries                                                    Pineapples
  4. peaches                                                             Cabbage
  5. spinach/Lettuce                                              Sweet Peas-Frozen
  6. nectarines                                                        Onion
  7. grapes                                                               Asparagus
  8. sweet bell peppers                                         Mangoes
  9. potatoes                                                           Papayas
  10. snap peas                                                         Kiwi
  11. hot peppers                                                     Eggplant
  12. kale/collard greens                                        Grapefruit
  13. Cucumbers                                                      Cantaloupe
  14. Cherry Tomatoes                                           Cauliflower
  15. Blue Berries                                                    Sweet Potatoes
Posted in Nutrition | Tagged , , | 2 Comments

Is it possible to take TOO MUCH calcium?

Posted on January 31, 2012 by askdrjames
500 mg calcium supplement tablets, with vitami...

Image via Wikipedia

As a chiropractor, patients often ask me bone or joint-related questions. One concern that often comes up is, “Am I taking enough calcium?” or “Am I taking too much?”

For many years, the common public perception was the more calcium you took the better. However, in recent years, increasing evidence indicates that more calcium is not better. Assuming that many women will get about 700 mg a day from dietary sources alone, many women may require no more than an additional 500-600 mg a day from calcium supplements. In contrast, many women are taking a very high dose of calcium, often 1200-1500 mg a day just from the supplements alone, and this could lead to very high total intake. (see full article)

Recommended Daily Amounts of Calcium

Age Male Female Pregnant Lactating
0-6 months* 200mg 200mg
7-12 months* 260mg 260mg
1-3 years 700mg 700mg
4-8 years 1000mg 1000mg
9-13 years 1300mg 1300mg
14-18 years 1300mg 1300mg 1300mg 1300mg
19-50 years 1000mg 1000mg 1000mg 1000mg
51-70 years 1000mg 1200mg
71+ years 1200mg 1200mg

Institute of Medicine of the National Academies (formerly National Academy of Sciences)

Related articles
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Nutrition plays a vital role in post-surgical recovery

Posted on January 17, 2012 by askdrjames
Surgery, Etc

Image by heymrlady via Flickr

A common question often posed to me is, “Should I do any preparation before my surgery or should I wait to start my rehab therapy until a few months after surgery? and is there anything i should be eating before or after the surgery?”

Many therapists would recommend on the importance of strengthening prior to surgery (pre-hab). Meanwhile, nutrition also plays a vital role in recovery. Your body recovery rate is determined in part by the available nutrients in your body. One of the best things you can do is to focus on whole foods. For example, an orange would be a whole food whereas orange juice would be a more processed version. Other dietary supplements can also play an important role in increasing  recovery time. According to a study published in Clinical Nutrition Journal, dietary supplements given to post-operative patients undergoing moderate to major gastrointestinal surgery results in clinically significant benefits and improved recovery.  Specific nutrients are vital in recovery and wound healing.

Zinc: helps with wound healing and boosts immune function to reduce infection. Topical zinc ointments, also inhibits bacteria growth on the surface of skin.

Vitamin C: is required to make collagen, the connective tissue. According to the Australasian College of Nutritional and Environmental Medicine, levels of vitamin C actually drop in post-op patients and those with physical trauma.

Bromelain: is an enzyme found in the stem of pineapples and is useful for reducing post-op swelling when taken on an empty stomach..

Oligomeric proanthocyandins (OPC) : it is a powerful antioxidant (20x more powerful than vitamin C and 50x more potent than vitamin E) and has excellent anti-inflammatory properties.

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