JANUARY 2021 ROUNDUP

A few weeks ago I got this amazing cacao cashew milk. It was so good and I wish I could drink it every day!

Do you know the difference between cacao and cocoa power?

Both come from the same cacao bean but the difference is how they are processed.

Cocoa powder (highly processed) is roasted at a higher temperature and typically supplemented with additives to cut the bitterness. Cacao powder is minimally processed and that helps it maintain the nutritionally dense properties of the seed.

Cacao is roasted at a low temperature and cold-pressed which separates out most of the fat (cacoa butter) and you’re left with cacao powder.

Cocoa is roasted at high heat and many manufacturers add preservatives, textural agents or added sugars and sweeteners. “Dutch processed” or “alkalized” means it has been treated with an alkaline solution to reduce acidity. These processes and additives take away the bitterness and flatten the rich flavor and increase the shelf life.

Minimally processed cacao powder is a good source of minerals (like iron, magnesium and potassium), fiber and antioxidants called flavanols which support cardiovascular and brain health. After cacao has been heated at high temps many of these nutrients are lost.

Cacao powder is going to be a better choice but you can use the two interchangeably if it’s what you’ve got.

Source: ‪https://navitasorganics.com/blogs/navitaslife/whats-the-difference-between-cocoa-and-cacao‬

Primary dysmenorrhea refers to pain and cramping in your lower abdomen during your period.  Secondary dysmenorrhea is pain that might be related to an underlying condition such as endometriosis, fibroids, adenomyosis or pelvic inflammatory disease. 45-95% of women have some degree of period pain.  Most women think this pain is normal and they don’t seek help because they think it won’t be taken seriously or they’ll be offered painkillers and the pill as the only solution.

Your period’s painful symptoms are likely related to elevated prostaglandin levels. These are a group of fats involved in your body’s response to inflammation.  They initiate the disintegration and shedding of your uterine lining. High levels are associated with inflammation and numerous factors such as consumption of industrial seed oils, sugar, processed foods, conventional meat and dairy products and exposure to xenoestrogens and toxins can increase your risk of painful periods.

The most effective drugs for reducing the pain are NSAIDs like ibuprofen, aspirin and naproxen but these drugs have a host of serious side effects like increased cardiovascular risk factors, fluid retention, stomach ulcers, stomach pain, gastrointestinal bleeding and kidney problems. ( I personally have used Panaway and Copaiba oils for cramping in the past.)

Your pain is there for a reason. That is your body’s way of telling you something is off. You can help by paying attention to dietary and lifestyle factors by addressing nutrient deficiencies, toxin exposure, and inflammatory foods.

Many of this author’s clients have experienced a significant reduction in their pain by avoiding veggie/industrial seed oils, using stable fats for cooking, eating organic/pasture-raised meats and dairy products, reducing refined carbohydrate and processed foods, avoiding toxins and other endocrine disrupting chemicals, avoiding plastic food and beverage containers, considering supplementation (ex: magnesium, zinc, fish oil), acupuncture, abdominal massages and castor oil packs.
 

Supplements
-       Zinc: has antioxidant and anti-inflammatory properties. 

-       Magnesium: up to 75% of us don’t get enough magnesium. Magnesium can help reduce painful systems and reduce prostaglandin levels by as much as 45%.  Opt for magenesium glycinate or magnesium citrate for better absorption and less of a laxitive effect.  You can also take Epsom salt baths, use magnesium spray or body lotion.

-       Fish oil: has an anti-inflammatory effect.  Also can reduce prostaglandin levels.  Can also help decrease systems such as back pain, headache, fatigue and nausea.

-       Castor Oil Packs:  castor oil is derived from seeds of the Ricinus communis plant and is known for its profound healing effects on the body.  It has been used for thousands of years and promotes healing by increasing lymphatic circulation, enhancing immune function, reducing inflammation, stimulating liver function and enhancing your natural detoxification process. The book outlines how to make your own pack!

Source: The Fifth Vital Sign

I normally recommend books on here that have to do with healthy living but today I want to recommend a different type of book. I’ve been reading at night before bed instead of being on my phone and it has been a nice way to unwind.

Fort Worth people - you will especially like this because it’s FW based. I loved reading and knowing what the landmarks were.

This was a really touching book about a relationship that formed between a homeless man and a very affluent family. I don’t want to spoil any of it so I won’t say much but I really recommend this. I think we could all use a heartwarming book to read and this definitely is one. 💙

Y’all this is going to be a sad post because I’m talking about fast food ingredients. This is NOT me telling you not to ever eat fast food- I’d be one big hypocrite by saying that. 
 
We eat out on Friday nights because I’m not cooking! 🤪 Other than that I typically cook at home most nights during a regular week. I think most people are aware that eating out isn’t healthy but it wasn’t until I started researching all this stuff a few years ago that I truly realized HOW bad restaurants can be. I’m going to list a few examples of some popular places.

I’ll break your heart first by using our beloved CFA as an example.  I mostly avoided CFA while pregnant completely due to folic acid in everything but before pregnancy I was a regular there. 😬 
 
There are tons of ingredients in the nuggets! Among them refined oils, enriched flours and soy with a host of other random additives. It’s much better to make your own nuggets at home. You might think a salad would be a better option but unfortunately their salads are also filled with preservatives, natural flavors and xantham gum, which can cause digestive issues. Their fries are made with highly processed canola oils.

Starbucks is another top offender. I use to drink caramel macchiatos ALL THE TIME in high school. Unfortunately they are full of natural flavors, corn syrup and soy amongst other things... not to mention it’s basically just straight sugar as well. The Java Chip frappucino is full of all sorts of undesirables including carageenan which is a known digestive system disruptor… & again 60 grams of sugar…

I personally love Salata but I don’t fall for the marketing schemes that make me think because it’s a salad place that it’s healthy. They advertise fresh dressings, which might be true. I don’t doubt they make their own dressings but if you look at the ingredients in most of them you can see they have canola oil well as xantham gum, natural flavors and sugar. You have to check ingredients to see what’s really in each one- spoiler- none of them are really clean.

One thing to note is basically all restaurants are going to use highly processed canola oils. They are cheaper to use and it allows them to not have to change them out as often- these oils are not good for us at all.

 
I won’t continue but I just wanted to bring awareness that ingredients matter! I wanted to point this out because it wasn’t long ago that I didn’t even think to check ingredients. I also think going to a restaurant is meant to be enjoyed so don’t think I don’t frequent my local restaurants! I just make sure to cook at home during the week using clean ingredients so I’m not hit as hard on nights out.