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So this one is on a subject that is close to many a person’s heart. A substance that stirs it all; pleasure; guilt; lust; and envy. Hell yeah you’ve guessed it.. Chocolate. 

Well, from a nutrition prospective, it seems there’s a growing body of evidence that is seeing that chocolate’s benefits reach far and beyond the silencing of young children on a sunny Easter Sunday morning. Dark chocolate has a long history of being used as a healing plant, a mood enhancer, and even an aphrodisiac.

The key health-providing component of chocolate comes from the cocoa bean, which all chocolate is derived from. The higher the cocoa content, the more health benefits there are. Cocoa is a good source of iron, magnesium, manganese, phosphorous and zinc. It also contains the antioxidants catechins and procyanidins. These antioxidants helps neutralise free radicals in the body that are byproducts of metabolism and our environment.

Other results seen upon the body are interesting and almost seem counter intuitive to the negative consequences of too much sweetness in the diet. For example, both the supplementing of cocoa extract and eating dark chocolate is linked to better blood flow and improved insulin sensitivity.

When the body absorbs epicatechin, a bioactive compound within coca, it activates an insulin signalling pathway, which causes a mild increase in glucose uptake. Increased glucose uptake means the body is able to take in sugar from the blood more effectively. It can also increase the production of Nitric Oxide, a molecule that widens blood vessels and improves blood flow around the body.

Keeping with this theme, Scientists at Harvard Medical School suggest that drinking two cups of hot chocolate a day could help keep the brain healthy and reduce memory decline in older people. The researchers found that hot chocolate helped improve blood flow to parts of the brain where it was needed. This greater blood flow helps as parts of the brain needs greater amounts of energy to complete tasks. As such, increased blood flow to such areas can improve this.

A further study, published in 2014, researchers found that a cocoa extract called lavado could perhaps reduce or prevent damage to nerve pathways found in patients with Alzheimer’s disease. This means that symptoms of the condition, such as cognitive decline, could be slowed.

According to another study, published in The Journal of Nutrition, chocolate consumption might also help reduce low-density lipoprotein (LDL) cholesterol levels, which are the cholesterol that can cause plaque buildup in the arteries.

Other research indicates benefits from reduced risks of heart disease and strokes, too improved fetal growth in pregnant women. Further research shows improved athletic performance in athletes to a study showing improved cognitive functioning with those consuming dark chocolate on a weekly basis.

So, there you have it, more than a couple of damn good reasons to up your chocolate intake! But my dear friends, a word to the wise, not all chocolate is created equal. Although the many health benefits have been listed, a high sugar content will mitigate against many of these benefits, spiking your blood sugars and causing an inflammatory effect on the body. In order to get the most out of your choc, choose one that is 75% cocoa minimum. Or, if hot chocolate is your bag, use plain cocoa powder and if sweetening is needed, add something like a small amount of stevia. This is as many of the hot chocolate products are contaminated with excess sugar and preservatives.

Ok, thanks for sticking with me once again, please give the article a like and a share if there was anything remotely of interest or at the very least, because I will love you a little bit more for it.

Meditation practices such as mindfulness are gathering attention from far more than just those wanting to follow the teachings of the Buddha. 
From CEO big cheese city flyers to primary school children, MMA “cage fighters” to brain surgeons, the word is spreading. Meditation is no longer to be sniffed at..
Meditation is now thought of, rightly I believe, as a tool in its own right free of any religious or secular leanings. One such practice that emphasises this is mindfulness, arguably the best known practice of today’s phone app technology minded generation.
Research 

Research you say? Indeed. One study I read, “Alterations in Brain & Immune Function Produced by Mindfulness Meditation”, (Davidson et al, 2003), highlights two very potent benefits of meditation: the impact on the immune system and mindset. 
Without getting into the finer points, the study showed comparisons in a meditation group to none meditation group with brain activity. This was particularly elevated to a significant increase in the left sided anterior activation, a pattern previously associated with the generation of positive emotions.
Possibly more interestingly, the study groups were also given a shot of the influenza vaccine. Significant increases in the presence and diversity of antibodies were observed in the mediators, aiding their ability to fight off the negative symptoms.
On a side note, this was from an 8 week course of introduction mindfulness meditation to 20 odd year old students, not 20 odd year practitioners fresh from a Tibetan monastery.
Research coming out of the University of California, Los Angeles, (UCLA) in 2012 showed further compelling results. Scientists observing MRI scans found that mediators can strengthen the brain from meditation through reinforcing the neural pathways between brain cells. 
This was demonstrated by the observed meditators having higher levels of gyrification – the folding of the cerebral cortex as a result of growth. This may allow for faster processing of information. Gyrification is also suspected to be responsible for making and improving decisions as well as forming memories.
Need more? A 2009 study termed, “Long-term meditation is associated with increased grey matter density in the brain stem” (kind of sums it up nicely with the title), gives further to, well, stretch your grey matter around.
Neuroscientists used MRIs to compare the brains of meditators with non-meditators. The structural differences observed led the scientists to speculate that certain benefits, like improved cognitive, emotional, and immune responses, can be tied to this growth and its positive effects on breathing and heart rate.
The integrity of grey matter, which is a major player in the central nervous system, certainly appears to benefit from mediation. This is speculated to result in more positive emotions, the retention of emotional stability, and more mindful behaviour (heightened focus during day-to-day living). 
Lastly, mediation has also been shown to have neuroprotective attributes; it can diminish age-related effects on grey matter and reduce cognitive decline whilst lessening markers for risk of anxiety and depression. 
And as a final point, meditation has been linked to dramatic changes in electrical brain activity, namely increased Theta and Alpha brain wave activity, which is associated with wakeful and relaxed attention.
Sooo, meditation can make you literally smarter, happier, more resilient and present in your day to day activities. If you stuck that on the side of a supplement bottle you’d have ’em queuing up.
I personally have a daily practice that ranges from 10 – 25 minutes. It’s not always easy, but has certainly calmed the self chat and reactivity down, (mostly!). It quite simply gives the ego the super heavy kick up the arse it so deserves. 
I’d advise anyone to give one of the apps a go, (Calm and Headspace are two of the ones I’ve tried the free trials on and liked).
 I’d also recommend a book I read and enjoyed. It lays out an 8 week program and has an accompanying cd – 
“Mindfulness: A practical guide to finding peace in a frantic world” by Mark Williams. You can get it super cheap off Amazon and it really is a good introduction.

So, anyways, thanks for staying with me! As always, any questions or comments would be much appreciated – Peace out! 

Spicy coconut bone broth soup
Welcome back to cheap eat nutrition recipes! Done in conjunction with the what supp blog, these recipes look to bring quick and easy recipes to the people, without costing an arm and a leg!
As ever, these are low carb/paleo/keto inspired. If you see anything you like please do us a favour, leave a comment and share with a friend! 
So today’s delight is going to be getting a little more variety out of your bone broth. 
This recipe adds some flavour and variety to your bone broth stock base. The coconut cream also adds a small amount of potassium, iron and fibre. 
More importantly though it adds saturated fat. Please read my other article on the facts about fat to learn how the often demonised saturated fat is actually your friend.
Firstly, let’s run through a quick bone broth recipe; (note – there’s a more detailed flavoursome bone broth recipe but this is sufficient for the soup base)

Ingredients:

– Chicken carcass, wings, legs & thigh bones 

– 2 tbsp of Apple cider vinegar

– Water (preferably filtered)

– Slow cooker

– Pinch of salt & pepper
Method:

– Pre-heat oven to 220-240 and place carcass and bones in oven on tray for 20/25 mins

– Once bones are a deep brown, remove and place in slow cooker

– Add water, (this will depend on quantity of bones and size of carcass, but generally I like to fill the cooker about around two thirds to ensure carcass is completely submerged).

– Add apple cider vinegar, an important step as helps to draw the nutrients out of the bones.

– Season with salt & pepper and place on low heat for minimum 8 hours and maximum 24 hours.
Spicy coconut soup:
Ingredients:

– Bone broth stock

– 1/2 – 1 tin of unsweetened coconut cream

– 1 tbsp of coconut oil

– 1 tsp of chilli flakes

– 1/2 tsp of cinnamon 

– 1 tsp of paprika 

– 1 tsp of garam masala
Optional:

– 1/2 tsp of stevia 
Method:

– Melt coconut oil in pan on low to medium heat and stir in spices
– Add bone broth and coconut cream 

– Continue to stir until soup comes to a boil

– Serve with a squeeze of lime juice. If it requires some sweeting, try a pinch of stevia
Enjoy and let me know what you think! 

 

 

Ok, so here we have a little bit of a controversial one, (well, controversial for some). This short piece is going to look at the therapeutic aspects of cannabidiol, or more commonly known; CBD. Although there will be focus on how this helps specifically the athlete, much carries over for your every day Joe and Joanne.

CBD is a product of the hemp plant, which most will associate to Cannabis. Cannabis is an illegal drug in the UK, and as such, I would not promote its use.

Cannabis is heavy in the psychoactive cannabinoid named tetrahydrocannabinol, or THC. CBD however is a different kettle of fish.

CBD is not illegal, as contains none of the psychoactive properties from Cannabis. CBD and THC are both cannabinoids. THC is the psychoactive cannabinoid within cannabis which delivers the “stoned”/ ”high” effect.

Hemp however is not high (pun intended) in THC, with the CBD cannabinoid present in a far higher ratio.

CBD is getting a bit more exposure now in the sporting world. For example, after his recent loss to McGregor, Nick Diaz was seen to be chugging, sorry ” vaping ” , on a CBD vaporiser.

How the hell does this stuff work then? Enter the Endocannabinoid system (ECS).

The ECS is one of science’s newest and most exciting discoveries. The ECS regulates relaxation, eating, sleeping, certain inflammation responses and even cognitive function. Within a nutshell, your ECS is responsible for making sure your entire body is working optimally – no small task!

The ECS is a group of endogenous cannabinoid receptors located throughout the central and peripheral nervous systems and in the mammalian brain. The mammalian brain is the primary centre in your noggin for the regulation and control of bodily activities, receiving and interpreting sensory impulses, and transmitting information to the muscles and body organs. It is also the seat of consciousness, thought, memory, and emotion.

Anyways, within the ECS there are two types of cannabinoid receptors found throughout the body (CB1 and CB2), but they are most abundant in the brain and immune system respectively. This system consists of a series of receptors that are configured only to accept cannabinoids, especially THC and CBD. This basically means the body is set up specifically to use these substances to effect the body in multiple holistic ways.

So we’ve heard how the body uses this bad boy but why is this substance associated with the often demonised cannabis, making waves for athletes? Let’s have a look at some of the key reasons that CBD should be given some serious consideration in your rest and recovery routine;

 Inflammation: CBD is extremely effective in managing inflammation post exercise. Cannabinoids are potent anti-inflammatory agents and they exert their effects through induction of apoptosis, inhibition of cell proliferation, suppression of cytokine production and induction of T-regulatory cells (Tregs).

So I appreciate that that the explanation is a bit, well, wordy. Although after weight training, for example, some inflammation is necessary. However, CBD can help reduce symptoms from both acute and chronic inflammation. For example, a fighter getting banged up in a training camp whilst also consuming a sugary, heavy carbohydrate diet high Omega 6 oils.

Sleep and Relaxation: Cannabinoids are known to have both relaxing and sedative effects on users. In fact, the cannabinoid CBN can be useful in treating insomnia. Getting the required sleep each night is perhaps the most important aspect of being a healthy athlete; muscles grow and recover best during deep sleep.

Decreasing Nausea: Cannabinoids have anti-emetic effects, helping athletes reduce nausea during and after exercise. In fact, many studies have shown that for treating nausea and vomiting, cannoids are more effective than certain prescription medications.

I personally haven’t suffered greatly with nausea when training, (but hell yeah, I do and have gone hard!). It’s worth noting though that if you are experiencing a great deal of nausea whilst regularly using ibuprofen and/or aspirin to deal with injuries, this could be having a negative effect. These two readily bought pharmaceutical drugs are now being associated with (somewhat ironically) increasing inflammation and subsequently could be inducing nausea.

Reduction of Muscle Spasms: Cannabinoids are known to have antispasmodic properties. Some causes of muscle spasms in athletes include straining of a muscle, dehydration, trauma, and damage to nerves or to the spinal cord.

This reduction is worth keeping in mind when considering on getting the maximum out of stretching and yoga routines to aid recovery.

Perhaps the biggest and most exciting scientifically proved results that have been seen from CBD are the neuro-protective ones. Former Glory kickboxing welterweight champion Joseph Vallatini recently highlighted this on the Joe Rogan Experience pod cast.

Vallatini sadly needed to retire following his championship winning fight due to the impact of concussions which led him to not even be able to tolerate a phone charger light on in his darkened hospital room (!). What, according to Vallatini, helped to reduce the severity of these symptoms, was the use of CBD.

Unlike THC, which causes the brain chemistry to change and crave more of the drug itself, CBD actually protects the brain’s neurological function and improves healing speed after concussive injuries. While it may sound like a miracle cure, it’s actually very close.

So, sound like it might just be worth a look? High-quality CBD can be taken in a variety of safe and legal ways that do not include smoking cannabis. From CBD oils, to creams and vaporizers, it’s worth doing a bit of research to best meet your required primary need.

What can clearly be seen is that post-routine CBD use can be tremendously effective for reducing athletic-related injuries and improving the healing process so you can get back to the game. Whether in martial arts or any other athletic endeavors, CBD looks like its not going to go up and away in a puff of smoke anytime soon..