In honor of National Chocolate Day I've got an amazing Chocolate Chia Muffin recipe.  What better way to celebrate National Chocolate Day then to dispel all of the chocolate health myths we hear all the time.

Let's start with the difference between chocolate and cocoa/cacao. If you've ever mixed powdered cocoa into milk or thought it would be fun idea to take a taste of the powder while baking you know that it tastes nothing like chocolate.

Cocoa and chocolate are by-products coming from the cacao tree and it's beans. The beans are fermented, roasted, shelled, ground and turned into a paste before it can be made into either cocoa or chocolate.

Removing the cocoa butter decreases the amount of sugar and fat leaving mostly the high level of antioxidants chocolate is known for. The reported health benefits are found in the cocoa powder or cacoa nibs (bean).

It shouldn't come as a surprise that chocolate companies take advantage of the health benefit coming from cocoa. They want to pull one over on you, convincing you of chocolate's health benefits and charging a premium for 'quality' dark chocolate.

Sorry to burst your bubble... chocolate in bar form is junk food. It doesn't matter if it's organic, dark chocolate or made from the cacao bean or not. Read the ingredients. If sugar is listed then it's junk food that will raise blood sugar levels and contribute to fat storage.

1.     The research studies touting that chocolate is full of antioxidants only relate chocolate to the outcomes of the studies. Research studies are typically conducted on single food fractions and not whole foods. The research done on cacoa/cocoa (English version) was positive because it wasn't done on the whole food chocolate. 

2.     70% dark chocolate contains a whopping 250 calories for just 1.5 ounces or 4 squares. If you 'treat' yourself a couple times a week you will rack up an additional 2000 calories in one month. 

3.     Chocolate can be just as addictive as drugs. Cocoa products also contain pharmacological substances such as n-acylethanolamines. They contain stimulants such as phenylethylamine, which have an anti-depressant and amphetamine-like effect; and they contain compounds that stimulate the brain to release an opiate-likesubstance. 

When drugs are used to block the brain's opiate receptors, the desire for chocolate (and other sweet and fatty foods) disappears -- confirming the addictive nature of these types of foods.

4.     Cocoa is very high in copper. The high sugar content in chocolate increaseschromium requirements (chromium is an associated trace mineral to copper).  The resulting high copper / low chromium ratio creates an increased risk for bone loss, and it can trigger or worsen blood sugar-related, and/or inflammatory conditions that may raise the risk or incidence of chronic tonsil infections, recurring bladder infections, some forms of arthritis, or similar problems of the immune system in prone individuals.

5.     Dark chocolate is touted for being high in antioxidants. The health benefits of polyphenols (antioxidants) are easily demonstrated in a test-tube environment, however cocoa also happens to be very high in Copper, which unfortunately inhibits the action of certain flavonoids, particularly Hesperidin, which is an essentialbioflavinoid. 

This can lead to a greater incidence of vascular degeneration such as varicose veins, hemorrhoids, aneurysms, bruising, heart disease, and stroke in those with elevated copper levels.

Want the real health benefits of cocoa then just consume cocoa in its raw form. Ditch the sugar and fat laden $7 dollar organic chocolate bar. Even if you can eat just one bite the sweet buttery taste entices you to keep on eating.

Adding cocoa powder to smoothies or chomping on raw cacoa nibs is the best way to incorporate the high level of antioxidants and get the real health benefits found in the bean.

Check out the Chocolate Chia Muffin recipe on the recipe tab.  Let me know what you think.

In good health,
Cheryl Wahl, RHN, Personal Trainer
778-836-3831

If you haven’t already heard cinnamon is kind of like a magic spice. For those of us in the “know”, cinnamon has been apart of our nutrition choices for a while. Turns out that there are several types of the magic spice. Today we are going to discuss the two most common types of cinnamon: “cassia” and “ceylon.”

What’s the difference? Actually, quite a bit. In fact, the two aren’t even from the same plant. 

Health benefits are similar for both, but there are some important differences. Either way, however, cinnamon is good for you, and a great ingredient to use more often in your daily diet.

 

The Difference Between the Two

Ceylon cinnamon, also called “true cinnamon,” comes from crumbly inner bark of the Cinnamomum zeylanicum tree. It’s light brown, and has a sweet and delicate flavor.

Cassia comes from the Cinnamomum cassia plant, and is also called “Chinese cinnamon.” This type is a darker, redder brown, and has a harsher, more overpowering flavor with less sweetness. Cassia sticks are particularly hardy.

Though both types have been found in studies to have definite health benefits, cassia does have more “coumarin,” which is a natural plant component that can have strong blood-thinning properties and can also lead to liver damage at high levels. 

The level of coumarin in ceylon is lower, so for individuals concerned about blood-thinning effects, ceylon would be the better choice. In sticks, you can tell the difference by the look of the layers. Cassia is usually a one-piece, thicker and darker bark, where as ceylon is thinner with multiple layers. Be aware that some cinnamon powders do not specify the source—you may want to purchase only those that do.

Health Benefits


Both types of cinnamon have health benefits, including the following.

1. Diabetes. Recent studies have found that cinnamon may help control blood sugar levels. In 2003, for example, Diabetes Care found that people with type 2 diabetes who took 1, 3, or 6 grams of cinnamon reduced their fasting blood glucose levels by 18–29 percent, and also reduced triglycerides by 23–30 percent. It also reduced LDL cholesterol by 7–27 percent, and total cholesterol by 12–26 percent.

2. Alzheimer’s Disease. According to a 2009 study, extracts of Ceylon cinnamon inhibited the formation of the proteins and filaments that are the hallmark of Alzheimer’s disease. Researchers isolated a certain flavonoid (proanthocyanidin) from the cinnamon and determined it had the majority if the inhibitory properties.

3. Cancer. One animal study found that a particular component in cinnamon impaired the proliferation of cancer cells and slowed tumor growth. A second study published in 2010 also found that cinnamon extracts were directly linked with anti-tumor effects.

4. Anti-inflammatory. A study from South Korea found that compounds from cassia cinnamon had promise as an anti-inflammatory agent, with potential in treating dyspepsia, gastritis, and inflammatory diseases.

5. Anti-microbial. Several studies have indicated that cinnamon has the ability to fight off bacteria. One published in 2007, for example, found that even low concentrations boosted the activity of antibiotic “clindamycin.” Study authors wrote that the results suggested that cinnamon could be used in combination therapy against certain stubborn strains of bacterial infections.

Bottom line: Ceylon cinnamon has less coumarin and tastes better. Cassia has some unique compounds that have been studied and may be beneficial to health, but Ceylon, which has been studied less, probably has similar compounds as well. 

Future research may reveal more about both types.

Meanwhile, you don’t have to wait for science to catch up! Cultures around the world have been using mainly Ceylon cinnamon medicinally and as a flavorful spice for thousands of years. You can’t go wrong by adding more to your diet.


How do you incorporate cinnamon into your daily diet?  Connect with me on Facebook and let me know.

In good health,
Cheryl Wahl, RHN, Fitness Leader, Personal Trainer
www.northshorenutrition.ca
778-836-3831

This weekend is Thanksgiving here in Canada and each year, I try to take some time and reflect on what I am thankful for.  There’s a lot this year.

First and foremost, I am ever so thankful for the love and support I have received from friends and family as I grow my business.  Although deep down I believe I have always known what I should be doing with my life, I have finally listened to my inner voice and acknowledged what I am here to do, and that is help people.  Listen to them, guide them, support them, help them heal.

I am also thankful for this past weekend.  I attended a two-day Women In Business Network conference.  The keynote speaker was Danielle LaPorte.  If you haven’t had the pleasure of listening to her speak, please head over to Youtube and watch this video http://www.youtube.com/watch?v=cITNveY-kig.  She is truly inspirational and has helped me in my journey of growing my business.  Someone asked her a question during the conference, “I don’t know what I should be doing, what direction I need to go.”  She said, “What do people thank you for?  That’s what you should be doing.”

I am thankful for annual family vacations.  Life is busy and we always make time to get away from it all, with each other.  I am so thankful to have my sister and her family living back on the West Coast, and they were able to join us this year as we camped in Oregon.

I am thankful for my health and the good health of my friends and family.  I am especially thankful that my dear friend Lisa is healthy after 4 rounds of chemotherapy for breast cancer.  Guess what?  She’s eating kale on a regular basis! I am incredibly thankful that my parents are taking my nutrition advice and working hard at keeping my dad’s PSA levels in check.

And last, but certainly not least, I am eternally thankful for my hubby, Richard.  Without his support, love and advice, I would not be putting my full attention and energy into my business.  Thank you for believing in me. xoxoxo

And with that, what are you thankful for? Post a comment below or on my Facebook page and share what you’re thankful for.

In love and health,
Cheryl Wahl, RHN, Fitness Leader, Personal Trainer
North Shore Nutrition

PS.  Head over to my recipe page and you'll find the Pumpkin Chocolate Chip Muffin Recipe, adapted from WOW! Weight Loss.