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Science Says A Chocolate Bar A Day Keeps The Doctor Away

Science Says A Chocolate Bar A Day Keeps The Doctor Away

Has chocolate replaced an apple a day? There can be a new golden ticket to your health but one that doesn’t involve touring a creepy factory with orange creatures running around. And I’m not talking about Snooki even though Jersey Shore has been off the air for years. What are the health benefits that come from chocolate and what type of chocolate are we talking about here?

No More Candy Bars

When we are talking about chocolate and potential health benefits we are not referring to chocolate bars that you may find at the checkout line in a grocery or convenience store but true dark chocolate. This type of chocolate is a night and day difference to it’s “chocolate-like” counterparts.

Dark chocolate of at least 70% cacao is what you’re looking for here and ideally 90%. If you’ve eaten Hershey bars your whole life it can be quite an adjustment as dark chocolate has a deeper, richer and more bitter taste. When you start eating this regularly though you develop the taste for it and will not return to sugar filled candy bars.

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When you start eating dark chocolate you can look to start providing yourself with some great health benefits. Here are 5 things that come from eating dark chocolate.

1. Dark Chocolate Has A Very High Mineral Content

When you consume dark chocolate you are getting natural amounts of:

  • Fiber
  • Iron
  • Magnesium
  • Copper
  • Manganese
  • Potassium
  • Zinc
  • Selenium Gomez..

2. Dark Chocolate Can Lower Blood Pressure

Studies out of Germany took 18 weeks to observe otherwise healthy individuals that had higher than optimal blood pressure. When small portions of dark chocolate were added into the diet it was seen efficiently reduce their blood pressure.

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3. Dark Chocolate Can Help Manage & Lower Blood Sugar

This tends to surprise people because when you think of chocolate you tend to think of sugar. In the case of dark chocolate, there is some sugar but it is primarily made of fat. Dark chocolate, however, is made up of the good fats like oleic acid which is what you find in olive oil. The higher fat content is what helps keep the glycemic index low which helps in keeping blood sugar low. The polyphenols in dark chocolate, among their many benefits, are believed to promote vascular health and glucose control.

4. Dark Chocolate Is High In Antioxidants

This to me is the best selling point on it. A quick lesson on antioxidants; they help prevent free radical damage in the body and free radicals are what are formed when oxygen interacts with certain molecules. Cell oxidation can roughly be compared to when things rust. Antioxidants then are what help prevent damage from cell oxidation which includes premature aging, DNA damage and certain types of cancer. Researchers in Italy found that the antioxidant content in dark chocolate would help combat the negative of effects of free radical damage in the body.

5. Dark Chocolate Can Help Prevent Cardiovascular Disease

The antioxidant power shines through again through the form of those great polyphenols but also flavonoids. You might be thinking flavonoids are the love child between Flavor Flav and The Noid from Dominos, but they are thought to have heart protecting effects.

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Research out of Australia showed that small daily dark chocolate consumption could potentially avert 70 non-fatal, and 15 fatal cardiovascular events per 10,000 people treated over 10 years.

Wrapping It Up

So does this mean you can start eating dark chocolate by the shovel full? Well, you’ll need to slow down your horses there fella. Dark chocolate still contains a lot of calories due to that high fat content but the advantage is it only takes a few squares to help satisfy that sugar and chocolate craving.

If you notice with the studies they all mention SMALL amounts of dark chocolate that produced results. But having a square (or two) a day is a great way to get a treat that is also going to be providing you some tremendous health benefits.

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If you’re new to dark chocolate start off easy with a 50% cacao version and start working your way up. When you get up to 90% lower grades which once might have seemed too bitter will not seem to become overly sweet.

And as far as those milk chocolate candy bars, you’ll never want to see them again.

Just like Snooki..

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Jamie Logie

Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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