Go ahead and eat some Dark Chocolate!

Forget waiting for that next 'cheat meal' ! 

Go ahead and give your sweetheart some dark chocolate this year! 

In 2013, more research has suggested a beneficial link between higher levels of chocolate consumption and the reduction of the risk of cardiovascular events. In one study, participants with the highest levels of chocolate intake had a 37 percent reduction in cardiovascular disease and a 29 percent reduction in strokes, compared with participants who consumed the lowest levels of dark chocolate.

The secret behind dark chocolate’s beneficial effects on the heart is the effect of powerful micronutrients – flavonoids and phenols found naturally within the cocoa bean. Micronutrients Functioning like antioxidants, micronutrients help the body resist and fight damage to cells. Micronutrients are found in fruits and vegetables, an example of where free radicals are neutralized and destroyed. For example, flavanols help keep LDL cholesterol from becoming oxidized and clogging up coronary artery walls.

Studies also suggest that the phenols found in dark chocolate may help lower blood pressure by an average of 5 points for systolic and an average of 2 points for diastolic blood pressure. Improvement in blood pressure has been found in people who consumed as little as 3 1/2 ounces of dark chocolate every day for 15 days. But, the effect may be short lived as one study found that after only two days without chocolate blood pressure returned to previous higher levels. Researchers believe that dark chocolate can help improve Endothelial function (the dilated and elastic function of the blood vessels); improving this function, dark chocolate reduces inflammation, and with normal endothelial function, promotes free flowing blood and prevents platelets from sticking together and forming a clot which can lead to stroke and heart attack.

Unfortunately, there can be a down side to the chocolate we eat every day. First, as chocolate is processed to eliminate the natural bitter flavor, the beneficial flavonoids and phenols are also removed. Second, the chocolate we consume is usually processed with excess fat and sugar. These extra calories can lead to obesity and diabetes, which can reverse any positive effects that chocolate may have on the heart.

Tips to make sure the dark chocolate you are consuming (in moderation) is doing your body good:

• Look for a cocoa content of at least 65 percent and remember the higher the better in terms of flavonoids and phenols. Milk chocolate has lower levels of cocoa, and white chocolate does not contain any cocoa. Even worse, both milk and white chocolate have more fat and sugar than dark chocolate. 
• Limit yourself to no more than 3 ounces (85 grams) a day 
• Balance the extra calories from dark chocolate by eliminating calories from your diet 
• Don’t wash down your chocolate with milk, as it may interfere with the absorption of antioxidants from chocolate 
• Don’t forget about other sources of flavonoids and phenols like fruits, vegetables and red wine

Zeke Samples, IFA, CSN, CPR, IDEA

NPC Physique Competitior

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Resolution vs. Makeover: Where do You Stand in January 2014?

4 "Reso - Makeovers" 

A month...4 weeks into the New Year and most resolutions to exercise, lose weight, get out of debt, and others are at a crucial edge. Has your concentration allowed your goals to fall by the wayside? Be conscious of the goals you set and teach yourself 'achievement motivation'. If you are one of the many trying to repeat your resolutions from last year, it could be time for a makeover.Start by phrasing your resolutions in ways that make them specific, measurable, and positive. 

Here are examples for rephrasing common resolutions: 

Last Year: "I'm going to 'Get in Shape' ".

This Year: I am going to the gym three times a week, and will workout at least 45 minutes with a goal of 60 to 90 minutes.

Last Year: "I will try this 'diet' and see if this will help me to lose weight."

This Year: I know what it feels like to weigh 130 pounds; I used to weigh that not too long ago. I will do what it takes to make it back to my 130 pounds and I will wear my size 8 jeans by June 1!

Last Year: "I need to be healthier with my food and actions."

This Year: I just know incorporating a minimum of five fruits and vegetables a day into my diet, walking 30 minutes a day three to five times a week, and limiting my fast food to once a week, I will make leaps and bounds of progress over last year.

Last Year: "I need to have more fun."

This Year: I am going to schedule fun activities and incorporate them into my personal and family life. I will pick something I know I will maintain and if I need accountability, I will search for the right help and I will get that too!



Stick with Your Resolve for a Healthier You

Are you one of the many that indulged during the holidays and then made the New Year resolution to get fit? Beginning January 1st you were going to eat healthier and work out. This is a noble goal but take heart that eating healthier and getting a leaner, stronger body takes time. And if you've overeaten portions one too many times, or if you haven't been physically active in a while, getting in shape will be a challenge at first.Stick with your program and you will be healthier and feel better. About 1/3rd of New Year's resolvers make weight-loss the primary goal. About 15 percent of those 1/3rd aim to begin an exercise program structured to meet that goal. Exercise does not have to be an all-consuming and excruciating endeavor, just ideally done just outside your comfort zone; think of it as a stimulus. Your body needs a challenge and that challenge - that stimulus - to be able to improve.

Consider a fitness program consisting of exercises that work out the whole body. A cardio workout improves the health and function of the heart, lungs, and blood vessels. Weight-bearing exercises enhance the health and function of the bones, muscles, joints, and connective tissues.

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Seasonal Allergies? Fix Your Gut: 'Leaky Gut' Links to Gluten

Spring is HERE !!  FUN !!

Sneezing..Coughing..Runny Eyes.  NO FUN !!

Our first thought is to reach for allergy pills, antihistamines, and eye drops.  However, with proper education of the diet, you could be saving money by not purchasing these items, and you will have great potential to fixing your gut!

The idea that what happens in your stomach can affect your nose, or eyes, may sound strange; however, the body systems are very intertwined.  Both the digestive system and the respiratory tract are immune barriers: It is their job to protect the body from 'outside invaders' such as pollen, or oxidants, harmful to the body.

When gut health suffers, so does the rest of the body; as a result, allergy symptoms flare up each Spring.  Leaky Gut is a condition in which the lining of the digestive tract becomes inflamed and pours, allowing undigested foods, bacteria, yeasts, and other toxins to into the sterile bloodstream.  The immune system launches an attack on these toxins, creating inflammation in the body.  For many people, this happens every time we eat!

This inflammation manifests in different ways for different people.  It can cause joint pain in some, skin problems in others.  In addition, issues with brain function, fatigue, chronic pain, and seasonal allergies, have all been reported.

What Causes Leaky Gut and Seasonal Allergies?

Leaky Gut is very common today and can cause bloating, heartburn, gas, constipation, diarrhea, or pain.  One of the most common causes of Leaky Gut is eating gluten, the protein found in wheat, rye, barley, spelt, and other wheat-like grains.  Wheat today is not like the wheat of past generations.  It has been genetically altered, processed, and stored in ways that make it very damaging to people's guts.  Sometimes simply removing gluten from the diet can profoundly relieve allergy symptoms by allowing the gut to recover and repair.  Because leaky gut leads to intolerances and food allergies, you may need to eliminate other foods, such as dairy, non hormone-free eggs, or other grains.  You may find significant allergy relief by following an anti-inflammatory diet.

The digestive system holds several pounds of bacteria that play a large role in function.  When the bad bacteria overwhelm the good, inflammation and allergies result.  Leaky Gut repair includes nurturing your beneficial bacteria with Probiotics.  Probiotics are 'good bacteria'.  There are several strains of probiotics; most types need to be refrigerated of they loose their potency.  This is one of the most important supplements I incorporate into a client's nutrition.

You should see your allergies as a red flag that your body needs attention.  Leaky gut can lead to much more serious conditions than allergies, such as autoimmune disease (Hashimoto's hypothyroidism, rheumatoid arthritis, Type 1 diabetes, etc.), depression, anxiety, neurological diseases, and more.  Weight-loss, well-being, and overall health can increase with gut repair and you may prevent, solve, or even resolve more serious problems.  

Try Gluten-Free foods or Gluten-Free eating for a week..  

Comment below and tell me what you notice within yourself and overall how you feel !!

In Health, 

Zeke Samples - IFA, - IDEA

Contributing author for www.FitAphrodite.com

surrealbody@gmail.com

Super-Fish You Should be Eating

The Fish Face-Off !!

Salmon and tuna aren't the only 'healthy fish in the sea'.  There are many salt and fresh water fish that provide respectable amounts of essential omega fatty acids that help the heart and brain function too.  Todays blog covers an education on 3 fish you can incorporate into your healthy diet.

Rainbow Trout:

With 20 grams of protein per 3-ounce serving, trout brings almost 1,000mg of heart-healthy omega-3 fatty acids.  These fats protect against cognitive decline, according to research at Columbia University.

Pollock:

Pollock is tasty in fillet form (and healthier) than the traditional 'fish sticks' form that you would find.
One serving supplies 73% of your daily need for Selenium, a mineral that may lower your risk of developing type-2 diabetes by up to 24%, according to a study from the School of Public Health division at Harvard University.

Mackerel:

This fish is one of the best sources of vitamin D.  Geographically, individuals living in the Northern latitudes show a common deficiency in vitamin D.

Try 3 ounces of one as the protein source for your next lunch or dinner and tell me what you think of it.
Enjoy !!

In Health,
-Zeke Samples
IFA, IDEA Certified