Eat More Chocolate!

The earliest known use of chocolate was in the form of the cacao bean (more commonly known as the cocoa bean) in the Amazon, back in 2,000 BC.  That’s more than 4,000 years ago.

One of the biggest claims to fame of cocoa is its antioxidant properties.  Thanks to its high concentration of flavonoids, which are compounds found in thousands of plant-based foods, chocolate has a rather impressive ORAC (oxygen radical absorbance capacity) score.

Those higher levels of flavonoids also provide positive effects for heart health!

But before you go on a chocolate binge…  these effects were shown with dark and dark chocolate only. This is key…dark chocolate.  And milk chocolate is not an option either.

Not only does milk chocolate contain significantly less cocoa, it also tends to be higher in fat, sugar, and calories.  Plus, there is evidence to suggest that milk binds to flavanols and interferes with their absorption.11 Whether one eats a candy bar with milk as an ingredient, adds milk to cocoa, or drinks it to wash down a brownie, the milk basically blocks the flavanols from performing their functions.

So… choose your chocolate well.   your best bet is to use unsweetened cocoa powder.  That way you avoid the sugar/fat trap while still reaping all the benefits. For chocolate bars chose the 70% cocoa content with less than 10 grams of sugar.

truffles

Finally, you might want to stir up this yummy truffle recipe:

Put raw coconut oil in a double boiler.  Heat the water, melt the oil, and take remove it from the stove.  Mix in raw cacao powder, along with almond butter, coconut flakes, and chili powder and/or cinnamon.  Stevia can be used to sweeten it.

The best part of this recipe is that you can determine the measurements and proportions.  Just add and stir ingredients until the mixture is nice and creamy.  Then refrigerate the mixture until it is cool, roll into truffle-like balls, and freeze them.

You can thank me later😊

FYI: If you happen to live in the Santa Rosa Beach, Fl area my friend, Shyron makes chocolate to die for!   Check our her site- https://www.vip-vibe.com/

Post any of your favorite chocolate recipes using DARK chocolate and let’s compare notes!

02-leesa

http://www.doctorleesa.com

Facebook: Healthy Living with Doctor Leesa (Friend me!)

 

 

What Does Fatigue Have To Do With Aging?

Hope you have enjoyed Step 1 and 2 of this series. Now let’s get into some new information.

Anyone ever heard of autophagy? It’s the process of cellular recycling. The body breaks down the old protein cells that are used or damaged each day and rebuilds new healthy ones.
After all you can’t feel energized running on worn out cells! Scientist show the better you have autophagy the better you feel and longer you live. Maintaining clean cells slows down the aging process.
So, how do you increase autophagy? You amplify the circadian rhythms. Your body clock. And to do this is very simple. Block the artificial lights in the evening. Blue light prevents melatonin from being excreted which signals night. That blunts the circadian rhythm and decreases cellular rejuvenation.
Whether you choose to go with blue-blocking screens, electronic abstinence for a couple hours prior to bedtime, or blue-blocking sunglasses, you simply must find a way to eliminate your evening exposure to blue light.
To increase this effect even further drink water first thing in the morning. This helps the body go even deeper into cleaning out those aged cells.

So far, we have three steps to amp-up energy:
1. Stay away from stimulates
2. Intermittent fasting
3. Blocking artificial light in the evening and water first thing in the morning.
Seem too simple? Just wait and see how you respond!
.
If your getting value from this, share with a friend and please send your comments.

Two Secret Keys to Beating Fatigue

There two secret keys to beating fatigue and getting your energy back.

There are times of the day when the body is getting rid of toxic cells (that cause crippling exhaustion) and times when it is rebuilding healthy cells that flood the body with energy.

Makes sense, right?  We get the mentality that if we aren’t moving our body is not working and that is just not true.

At a cellular level the body is working hard to clear metabolic waste and toxins we absorb. But here is the trick.  We rarely let it rest!

Without the time to CLEAN HOUSE from those toxic by-products our system does not work efficiently and slows down.   Nutrients don’t get sent to the brain and muscles, you ache, feel foggy headed and in general terrible.

Also, we need repair time.  Periods where we are in repair mode to rejuvenate the system for maximum energy.

So, what is the answer?  Don’t eat! (just kidding) But the fact is the healthiest cultures on earth do not eat 24/7 like Americans do.

The most efficient method is intermittent fasting.  Basically, you eat within an 8-hour period per day and fast for 16.

If you need to eat in the evening move your eight hours later.

If you start at 11am, stop at 7pm.   Skipping breakfast will not kill you.  That is another myth of the breakfast foods industry.

As you start to make these changes to your routine you will lose weight as your metabolism becomes more efficient.  Better yet the cells will clear out the toxins and you will start to regain some vitality.

 

Stay tuned for Step 3

02-leesa

Doctor Leesa “The All Natual Pharmacist”

PS Leave your comments if you are getting value from this post.  Love to hear from you.

 

Have you been struggling with fatigue?

tired man

Perhaps you have been diagnosed with adrenal fatigue, fibromyalgia, or chronic fatigue syndrome and are seriously wondering if you’ll ever feel well again.

Or maybe you haven’t seen a doctor and gotten any official diagnosis, but all you know is that you feel exhausted every day and just don’t have the energy to do all the things you used to do?

There is breakthrough science that is digging deep into the reason for this crippling fatigue.

Now I am not talking about quick fixes or band-aids to hide it. But over the next week I will be letting you in on the steps to get back on your feet and running!

 

All right Step One:

Break the coffee habit. (I didn’t say this was going to be easy)

Caffeine has a bad habit of lowering your baseline energy. When you get a pop of energy its because you lowered the bar.

Start with using decaf for a few days then ween off until you are OK.  You can use decaffeinated herbal teas like peppermint, orange, hibiscus, ginger… you get the idea.

Ok that’s enough for day 1.

Here’s is to your energy and renewal!

02-leesa
Doctor Leesa “The Natural Pharmacist”

P.S.  Be sure to follow my post so you don’t miss anything!

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Rock Your Exams

 

If you could describe exactly how you want to feel the day of an important test, I imagine you’d say well-rested, alert, and laser-focused, but with an inner calm and confidence.

Unfortunately, existing on coffee, energy drinks, and junk food while cramming for exams is pretty common.

No wonder many students find themselves feeling exhausted, unfocused, and a bundle of nerves on the big day instead.

Too many students live on junk food and yet expect maximum performance from their brain.

This is an unreasonable expectation!

Treat your brain like the exquisite, powerful machine it is.

Give it the highest quality fuel all the time, not just the day before a test.

Of the myriad diets and eating plans to choose from, the Mediterranean diet is widely considered the healthiest eating plan of all.

Those who eat this way rank high in overall health and longevity, and stay mentally sharp for the long haul. (1)

The Mediterranean diet emphasizes these unprocessed foods — fruits, vegetables, olive oil, legumes, nuts, whole grains, fish, seafood, poultry, eggs, yogurt, and meat, topped off with a little red wine.

Many popular ethnic cuisines — Italian, Greek, Middle Eastern, Indian, and Asian — can easily meet the requirements of a Mediterranean-based eating plan.

Here’s a visual of what’s included in the Mediterranean diet.

 

Best Brain Foods to Eat Before an Exam

Now that you’ve got the big picture, let’s look at specific foods you’ll want to include in your diet.

These foods all have well-deserved reputations as brain foods.

They have been studied and proven to help you learn, remember, focus, and stay motivated.

It might sound overstated that certain foods can help your brain work better until you realize that they contain nutrients that:

  • provide the building blocks of neurotransmitters
  • increase blood flow to the brain
  • stimulate the formation of new brain cells
  • repair existing brain cells
  • form the structural components of brain cells
  • protect brain cells from damage and aging

Olive Oil

Olive oil is an integral part of the Mediterranean diet.

Olive oil’s monounsaturated fats are known for being “heart healthy” but are equally good for your brain.

Monounsaturated fats increase the production and release of acetylcholine, the neurotransmitter most associated with memory and learning.

Olive oil also contains significant amounts of vitamins E and K which are important for memory and the prevention of mental decline.

Avocados

Avocados are unlike any other fruit.

Like olive oil, they are loaded with monounsaturated fats

Avocados can improve blood flow to the brain.

They are an excellent source of vitamins your brain needs like C, E, K, and B complex.

Avocados are high in tyrosine, an amino acid that’s a precursor to dopamine, the brain chemical that keeps you motivated and focused.

Omega-3 Rich Foods

There are two main omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

The brain benefits of omega-3 fats are derived mostly from DHA which is found in high concentrations in the cerebral cortex, the area of the brain responsible for memory, language, creativity, and attention.

The best food sources of omega-3s are animals allowed to get their food from their natural habitat: wild-caught fish, grass-fed beef, pasture-raised pork, free-range chicken, and wild game. (11)

Walnuts

Walnuts are the only nut that contains substantial amounts of ALA (alpha-linolenic acid), the plant form of omega-3 essential fatty acids.

They are among the few foods that contain mood-elevating serotonin.

Eating walnuts can improve your ability to learn and remember.

Eggs

Eggs are the top food source of choline, a nutrient that few of us get enough of.

Choline is a B complex-related nutrient that is important because it is a precursor of acetylcholine.

Flavonids

Berries of all kinds are bursting with flavonoids, potent antioxidants that protect brain cells from oxidative damage.

Flavonoids help to improve memory, learning, and decision-making.

If you can’t find fresh berries at a reasonable price, opt for frozen.

Surprisingly, frozen berries contain more nutrients than fresh.

Dark Chocolate

Chocolate contains a little caffeine — just enough to boost memory, mood, and concentration, but not enough to make you feel wired.

It stimulates blood flow to the brain to aid memory, attention span, reaction time, and problem-solving.

Turmeric

Turmeric is an Indian spice that’s been used for thousands of years as a brain tonic.

Curcumin elevates levels of brain-derived neurotrophic factor, a protein to promote new brain cell growth.

Turmerone stimulates the production of new neurons and encourages the brain to repair itself.

As little as a half-teaspoon a day is all you need.

Sea Vegetables

Sea vegetables are some of the best sources of tyrosine, the amino acid needed to create dopamine.

They are one of the few dietary sources of iodine, a mineral critical to brain health and function.

Toasted nori makes a tasty snack on its own.

You may already be familiar with nori — the green sheets used to wrap sushi.

 

Living with less pain and more energy!

Living with less pain and more energy?  Does that sound like a dream come true?  Well it does not have to be a dream.  You really can get control of the damage and inflammation going on everyday that lead to these symptoms.

The reality is there are no gimmicks or overnight tricks that give us perfect health and if you are waiting until you feel bad you are truly missing the point of health.  Personally I don’t want to wait until a crippling symptom comes along and steals my joy of living.

I want to invite you to a zoom call I am hosting September 25th to learn the power behind some simple steps to improve your health in a BIG way using little steps every day.

Don’t miss this call!

Sustainable Living
Free of discomfort and full of energy
Here is your invitation:

 

 

 

Are you Vitamin D3 deficient?

 

D3 deficiency has serious consequences for good health. The vast majority of the population is deficient, and there’s reason to believe it underlies a wide range of major health problems.  It doesn’t just happen when you are older.

So how do you know if you’re deficient?  Check for these symptoms.
1. Bone Loss:

A diagnosis of low bone mineral density may be a major sign of vitamin D deficiency. Getting enough of this vitamin is important for preserving bone mass as you get older. Many older women who are diagnosed with bone loss believe they need to take more calcium. However, they may be deficient in vitamin D as well.

2. Getting Sick or Infected Often:

One of vitamin D’s most important roles is keeping your immune
system strong so you’re able to fight off the viruses and bacteria that cause illness.

3. Chronic Fatigue and Tiredness:

Feeling tired can have many causes and vitamin D deficiency may be one of them.  Many people could ditch the energy drinks if they upped their Vitamin D3.

4. Bone and Back Pain:

Bone pain and lower back pain may be signs of inadequate vitamin D levels in the blood. Vitamin D is involved in maintaining bone health through a number of mechanisms. For one, it improves your body’s absorption of calcium.
People with vitamin D deficiency are nearly twice as likely to experience bone pain in their legs or joints compared to those with blood levels in the normal range.

5. Depression:

A depressed mood may also be a sign of deficiency. In review studies, researchers have linked vitamin D deficiency to depression, particularly in older adults. Some studies have found supplementing with D improves mood.

When you notice persistent health issues like these, you may want to consider a quality D3 + Vitamin K2 supplement.  Why?  Just as important as vitamin D3 is taking vitamin K2! Taking Vitamin D without vitamin K could actually be harmful to your Health!

When it comes to calcium metabolism, vitamins D and K work together. Both play important roles. Vitamin D gets calcium into your blood and Vitamin K gets it to the bones and prevents the calcium from accumulating in your arteries, kidneys or heart.

You don’t want rogue calcium going to the wrong places, causing joint stiffness or arterial plaque. Vitamin K2 insures that your body uses calcium properly that is why  I love the liposomal forms because they ABSORB!!

That is the very reason I am sold on the Doterra Lifetime Vitality Pack .  It has a liposomal delivery system so you actually absorb what you take!    You can sign up for WHOLESALE delivery at :  www.mydoterra.com/haire   sponsor #790917  or message me and I can help!