Wednesday, August 6, 2014

Hair Care for MEN

Given that hair is technically dead, it’s surprising how much TLC it requires to look its best. And it’s not just your hair that needs care and attention – your scalp does too.
So how can you deal with hair-raising problems like greasiness, breakage and product build-up? What’s the best way to tackle a thinning thatch? And how do you find a decent barber?
We’ve gathered sixteen experts in the field – from award-winning hairdressers to grooming savants – in order to provide the answers to all these questions and more…
1. Switch To Matte Products If You’re Thinning
“For many men, hair thins out as they hit their thirties and forties,” says renowned grooming expert and barber Jason Shankey.
“To make it look thicker and more manageable, use a matte styling paste or clay. Matte products absorb light and instantly make hair appear a little thicker.”
  • JASON SHANKEY EXPERT STYLING PASTEJason Shankey Expert Styling Paste
  • AMERICAN CREW FIBER 85GMAmerican Crew Fiber 85gm
  • TOMMYGUNS MOULDING TEXTURING PASTE WITH ORANGES AND LIMESTommyguns Moulding Texturing Paste With Oranges And Limes
  • MEN-U CLAY 100MLMen-u Clay 100ml
  • LOCK STOCK & BARREL DISORDER ULTRA MATTE CLAYLock Stock & Barrel Disorder Ultra Matte Clay
  • MR NATTY CLAYMr Natty Clay
2. Give Yourself An Egg Wash
“The best tip I’ve had when it comes to looking after my hair came from an old aunt of mine,” says international model, actor and TV presenter Paul Sculfor.
“You may laugh but it’s to wash your hair in eggs once a month for the protein.”
3. Pick Your Moment For A Haircut
If you want the undivided attention of your stylist, timing is everything. “Most salons are quieter at the beginning and end of the day so it’s worth asking for the very first or last appointment,” says British Hairdressing Award Winner Anita Cox.
Go for the former and your stylist is likely to be at their freshest and most enthusiastic too.
4. Apply Shampoo To Dry Hair To Remove Wax
Fan of hair wax but struggle to get it out of your hair? Here’s a great tip from Head & Shoulders Style Director Michael Douglas: “The best way to deal with wax is to apply shampoo directly to dry hair and rinse, then follow this with another application of shampoo.”
“You’ll find that this method helps to breakdown the product and leave hair clean.”
  • HEAD & SHOULDERS CLASSIC CLEAN SHAMPOO 500MLHead & Shoulders Classic Clean Shampoo 500ml
  • AMERICAN CREW DAILY MOISTURISING SHAMPOO 250MLAmerican Crew Daily Moisturising Shampoo 250ml
  • DAILY PROTEIN SHAMPOO BAXTER OF CALIFORNIADaily Protein Shampoo Baxter Of California
  • KERASTASE HOMME CAPITAL FORCE DENSIFYING SHAMPOO 250MLKerastase Homme Capital Force Densifying Shampoo 250ml
  • REDKEN FOR MEN GO CLEAN SHAMPOO 300MLRedken For Men Go Clean Shampoo 300ml
  • KORRES MAGNESIUM & WHEAT PROTEINS MENS SHAMPOO 250MLKorres Magnesium & Wheat Proteins Mens Shampoo 250ml
5. Pat Dry, Don’t Rub
We men tend to think that the harder we rub our hair after washing the quicker it’ll dry. In reality, an over-zealous towel drying technique will just cause breakage – especially bad news if your hair already isn’t quite as thick as it used to be.
“Hair tends to be weaker when wet (and hence more prone to damage) so don’t rub too hard,” warns celebrity hairdresser Ben Skervin. “Instead, pat dry to avoid putting any extra stress on it.”
6. Chill Out!
In the same way that your teeth are only as good as your gums, hair is only as good as your scalp – so Linda Frawley, Senior Master at Charles Worthington suggests looking after it.
“Regular stress can tighten the scalp and cause hair thinning. To de-stress and to boost circulation to the scalp – ensuring healthy hair growth – think about regular, stimulating head massages.”
7. Avoid Over-Washing
According to barber and men’s grooming expert Carmelo Guastella, a common mistake men with dry and coarse hair make is over-washing it.
“If that’s your hair type limit washing to once or twice a week and always apply a conditioner,” he advises. “Washing it every day will just make it even drier. If you reduce washing and use a conditioner the result will be smoother, healthier looking hair.”
  • PHILIP KINGSLEY MOISTURE EXTREME CONDITIONER 200MLPhilip Kingsley Moisture Extreme Conditioner 200ml
  • REDKEN CLEAR MOISTURE CONDITIONER 250MLRedken Clear Moisture Conditioner 250ml
  • DAILY MOISTURISING CONDITIONER BAXTER OF CALIFORNIADaily Moisturising Conditioner Baxter Of California
  • GOLDWELL DUALSENSES GREEN REAL MOISTURE CONDITIONER 200MLGoldwell Dualsenses Green Real Moisture Conditioner 200ml
  • MOROCCANOIL MOISTURE REPAIR CONDITIONER 250MLMoroccanoil Moisture Repair Conditioner 250ml
  • TRESEMME MOISTURE RICH CONDITIONER 900MLTresemme Moisture Rich Conditioner 900ml
8. Protect Hair When In The Pool
As any regular swimmer knows, chlorine can play havoc with hair. “Chlorine chemically bonds with the proteins in the hair and causes the cuticle – the hair’s protective outer layer – to lift, which makes hair dry, brittle and dull,” says legendary hairdresser Trevor Sorbie.
To minimise its effects he recommends wetting hair thoroughly with clean water before swimming as this dilutes the adverse effect of chlorine. Or try applying a little conditioner to it before your swim.
  • TREVOR SORBIE VOLUME LEAVE-IN CONDITIONER 200MLTrevor Sorbie Volume Leave-in Conditioner 200ml
  • TREVOR SORBIE COLOUR PRESERVE INTENSIVE CONDITIONER 150MLTrevor Sorbie Colour Preserve Intensive Conditioner 150ml
  • TREVOR SORBIE VOLUME CONDITIONER 250MLTrevor Sorbie Volume Conditioner 250ml
9. Forget The Comb-Over
“If you’re losing your hair a short, cropped style is the best option,” advises Celebrity Stylist Oliver Woods, who’s tended the tresses of everyone from Robbie Williams to Jude Law.
“Keeping it shorter at the sides and longer on top is a good idea too as it draws attention away from the thinning areas.”
10. Keep It Cool
It might be tempting to put the wind up your hair with a hair dryer set on maximum heat but according to Asgar Saboo, Style Director at the Daniel Galvin salon in London’s Mayfair, wherever possible you should allow hair to dry naturally or, at the very least, change the setting on your hair dryer.
“If you’re using a hair dryer, don’t over dry your hair as it will leave it frizzy and damaged,” he warns. “Instead, try to set your hair dryer on the ‘cool’ mode. It might be a bit more time-consuming but it’ll help keep hair in good condition.”
  • BABYLISS PRO MAX DRYERBabyliss Pro Max Dryer
  • GHD AIR® EMERALD HAIR DRYERGhd Air® Emerald Hair Dryer
  • WAHL CHROME IONIC DRYERWahl Chrome Ionic Dryer
11. Look To The Kitchen Cupboard For Shiny Hair
“Many of the store bought and professional shampoos, conditioners and styling products not only build up on the hair but on the scalp too,” says hairdresser Denis Robinson, who has a novel suggestion for dealing with product build up.
“Once a month wash hair with a small amount of washing up liquid,” he says. “Do this twice and let the second one sit for a minute or two. Then, after rinsing thoroughly douse the hair with household vinegar, to restore Ph balance, and rinse again. This will make the hair super shiny and freshens up the scalp, leaving it clean and healthy.”
12. Don’t Fiddle With Greasy Hair
If you have greasy hair it’s always a good idea to avoid using hot water. However, according to Nicholas Clayton, author of A Butler’s Guide to Gentlemen’s Grooming, how you handle your hair is important too.
“Don’t scrub and rub like mad; it only serves to further activate oil producing sebaceous glands that are already over active,” he says.
13. Remember, Less Is Often More
“One of the biggest mistakes men make when it comes to hair styling is using too much product,” says barber Lachlan Watson, from the Covent Garden branch of Murdock in London.
“A little can go a long way and if you use products sparingly you’ll find yourself sporting a more natural look while avoiding a heavy and greasy appearance.”
  • CLAY POMADE BAXTER OF CALIFORNIAClay Pomade Baxter Of California
  • HAIRBOND MOULDER PROFESSIONAL HAIR SHAPER 100MLHairbond Moulder Professional Hair Shaper 100ml
  • AMERICAN CREW POMADE 85GMAmerican Crew Pomade 85gm
  • PASTE MR NATTYPaste Mr Natty
  • LOCK STOCK AND BARREL RUCK MATTE PUTTY 60GLock Stock And Barrel Ruck Matte Putty 60g
  • LORÉAL PROFESSIONNEL HOMME STRONG – STRONG HOLD GEL 150MLLoréal Professionnel Homme Strong - Strong Hold Gel 150ml
14. Skip The Cold Showers
“Cold rinses actually constrict the blood capillaries in the scalp,” says renowned trichologist Philip Kingsley, author of The Hair Bible.
“These tiny blood vessels carry nutrients and pick up waste products from the skin’s surface and need to be active for optimum effect; suddenly constricting them with cold water does your hair no good at all!”
15. Check Your Barber’s Windows
“If you can’t see the guys inside a barbers getting their hair cut, keep walking – they may have something to hide behind those nets and grime,” says Robert Johnston, Director of The Gentleman’s Shop in Hungerford, Wiltshire, who’s been in the business for nearly thirty years.
“Good places advertise what’s going on inside!”
16. Spray To Play
“If you want to ramp up the clay/wax/putty product that you normally use, simply pinch a squirt or two of a traditional dry hairspray into the palm of your hands, rub and tease into the finished texture,” says Gavin Cornwell of The King’s Canary hair salon in London’s Fitzrovia.
“This just adds a little more hold and texture to your usual style.”

Check Out Pain !



                                        
There’s a lot going on below your belt, from sperm and testosterone production in your testicles to the fluid transporter that is your penis. And a lot going on means a lot can go wrong, says Tobias Köhler, M.D., urology chair at Memorial Medical Center in Springfield, Illinois. Here are five of the most common pains lurking down below, and the possible causes of each:
1. TIP TROUBLE
The pain: A burning or sharp pain at the tip of your penis.
The cause: If you’re lucky, this could just be the result of a little soap or shampoo slipping inside the opening at the end of your penis, Dr. Köhler says. Typically you’ll feel this pain right away after soap exposure, although sometimes it won’t show up until you take a leak, he explains. If the pain doesn’t go away after a day or two, it could be a sign of a sexually transmitted infection (STI), especially if it’s accompanied by a green or whitish discharge, he adds. Also, if in the days leading up to the tip pain you feel some aching in your back or lower stomach, you may be dealing with a kidney stone, he adds. 
The fix: Give it a couple days. If the pain goes away or fades, you’re fine. But if it persists, returns, or gets worse, see a doctor, Dr. Köhler advises.
2. SORE SACK
The pain: A dull, heavy ache in your scrotum that seems to show up after you’ve lifted weights, moved heavy furniture, or were standing up for long periods of time. Also, it tends to subside if you lie down.
The cause: An enlargement of the veins within your sack heats up your balls and causes tenderness or a dull pain. “A lot of guys describe this as having blue worms in their sack,” Dr. Köhler says. Basically, you have a defect in your scrotum veins that causes blood to collect, which can hurt your ability to produce sperm and testosterone. 
Do this: See your doc soon, but no need to rush to the E.R., Dr. Köhler says. 
3. HORRIBLE HARD-ON 
The pain: A boner that won’t go away, and hurts like hell.
The cause: A priapism—or a problem with the way blood flows out of your erect penis.  Dr. Köhler explains that during a normal erection, blood pumps both in and out of your erection. But during a priapism, the blood doesn’t escape the penis. Eventually, the blood trapped in your dong becomes “deoxygenated,” and the pain settles in. Dr. Köhler says this typically happens to men who are mixing erectile dysfunction medications like Viagra or Cialis with drugs like cocaine or ecstasy. It’s also seen with impotency drugs injected directly into the penis. “Or, it may come about for no reason at all,” he adds, horrifyingly. 
Do this: Get thee to an emergency room, posthaste, Dr. Köhler says.
4. TERRIBLE TWIST
The pain: A sharp, shooting pain in your balls that doesn’t let up and may be accompanied by nausea or vomiting. 
The cause: One testicle may have become twisted in your sack, which cuts off the blood flow and oxygen your nut needs to survive. “Basically, this is like your testicle is having a heart attack,” Dr. Köhler explains. The condition is called “testicular torsion,” and it could cost you one of your boys if you don’t act fast, he says. 
Do this: High-tail it to the E.R. as soon as f*#@ing possible. “If you don’t untwist the testicle within a couple hours, you could lose it,” Dr. Köhler says.
5. GROIN GROAN
The pain: A persistent ache or tenderness on the top of the scrotum, near the base of the penis. It may gradually become worse, and could be accompanied by swelling or redness. 
The cause: This is likely epididymitis, or an infection of the epididymis—the small organ located between your penis and balls that stores your sperm while they learn how to swim, Dr. Köhler says. In men younger than 35, this infection is usually caused by an STI. In men 35 and older, it’s more often the cause of a bacterial infection. 
Do this: In either case, you need to get it checked out by a physician as soon as possible, Dr. Köhler explains. If the pain seems to be getting worse, it may be testicular torsion (see above), and you need to get to the hospital, stat, he recommends.

Green tea is the healthiest beverage on the planet

It is loaded with antioxidants and nutrients that have powerful effects on the body.
This includes improved brain function, fat loss, a lower risk of cancer and many other incredible benefits.
Here are 10 health benefits of green tea that have been confirmed in human research studies.

1. Green Tea Contains Various Bioactive Compounds That Can Improve Health

Green tea is more than just green liquid.
Many of the bioactive compounds in the tea leaves do make it into the final drink, which contains large amounts of important nutrients.
It is loaded with polyphenols like flavonoids and catechins, which function as powerful antioxidants.
These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals are known to play a role in aging and all sorts of diseases.
One of the more powerful compounds in green tea is the antioxidant Epigallocatechin Gallate (EGCG), which has been studied to treat various diseases and may be one of the main reasons green tea has such powerful medicinal properties.
Green tea also has small amounts of minerals that are important for health.
Try to choose a higher quality brand of green tea, because some of the lower quality brands can contain excessive levels of fluoride .
That being said, even if you choose a lower quality brand, the benefits still far outweigh any risk.

2. Compounds in Green Tea Can Improve Brain Function and Make You Smarter

A Cup of Green Tea
Green tea does more than just keep you awake, it can also make you smarter.
The key active ingredient is caffeine, which is a knownstimulant.
It doesn’t contain as much as coffee, but enough to produce a response without causing the “jittery” effects associated with too much caffeine.
What caffeine does in the brain is to block an inhibitory neurotransmitter called Adenosine. This way, it actually increases the firing of neurons and the concentration of neurotransmitters like dopamine and norepinephrine.
Caffeine has been intensively studied before and consistently leads to improvements in various aspects of brain function, including improved mood, vigilance, reaction time and memory.
However… green tea contains more than just caffeine. It also has the amino acid L-theanine, which is able to cross the blood-brain barrier.
L-theanine increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects. It also increases dopamine and the production of alpha waves in the brain.
Studies show that caffeine and L-theanine can have synergistic effects. Thecombination of the two is particularly potent at improving brain function.
Because of the L-theanine and the smaller dose of caffeine, green tea can give you a much milder and different kind of “buzz” than coffee.
Many people report having more stable energy and being much more productive when they drink green tea, compared to coffee.

3. Green Tea Increases Fat Burning and Improves Physical Performance

Tea Plant
If you look at the ingredients list for any fat burning supplement, chances are that green tea will be on there.
This is because green tea has been shown to increase fat burning and boost the metabolic rate, in human controlled trials .
In one study in 10 healthy men, green tea increased energy expenditure by 4% .
Another study showed that fat oxidation was increased by 17%, indicating that green tea may selectively increase the burning of fat .
However, I’d like to point out that some studies on green tea don’t show any increase in metabolism, so the effects may depend on the individual .
Caffeine itself has also been shown to improve physical performance by mobilizing fatty acids from the fat tissues and making them available for use as energy.
In two separate review studies, caffeine has been shown to increase physical performance by 11-12%, on average.

4. Antioxidants in Green Tea May Lower Your Risk of Various Types of Cancer

Green Tea With Pot And Cups
Cancer is caused by uncontrolled growth of cells. It is one of the world’s leading causes of death.
It is well known that oxidative damage contributes to the development of cancer and that antioxidants can have a protective effect.
Green tea is an excellent source of powerful antioxidants, so it makes perfect sense that it could reduce your risk of cancer, which it appears to do:
  • Breast cancer: A meta-analysis of observational studies found that whomen who drank the most green tea had a 22% lower risk of developing breast cancer, the most common cancer in women .
  • Prostate cancer: One study found that men drinking green tea had a 48% lower risk of developing prostate cancer, which is the most common cancer in men.
  • Colorectal cancer: A study of 69,710 Chinese women found that green tea drinkers had a 57% lower risk of colorectal cancer .
Multiple other observational studies show that green tea drinkers are significantly less likely to get various types of cancer.
It is important to keep in mind that it may be a bad idea to put milk in your tea, because it can reduce the antioxidant value.

5. Green Tea May Protect Your Brain in Old Age, Lowering Your Risk of Alzheimer’s and Parkinson’s

Elderly Man And Woman Holding Cups of Tea
Not only can green tea improve brain function in the short term, it may also protect your brain in old age.
Alzheimer’s disease is the most common neurodegenerative disease in humans and a leading cause of dementia.
Parkinson’s disease is the second most common neurodegenerative disease and involves the death of dopamine producing neurons in the brain.
Multiple studies show that the catechin compounds in green tea can have various protective effects on neurons in test tubes and animal models, potentally lowering the risk of Alzheimer’s and Parkinson’s.

6. Green Tea Can Kill Bacteria, Which Improves Dental Health and Lowers Your Risk of Infection

Green Tea in a Wooden Spoon
The catechins in green tea have other biological effects as well.
Some studies show that they can kill bacteria and inhibit viruses like the influenza virus, potentially lowering your risk of infections.
Streptococcus mutans is the primary harmful bacteria in the mouth. It causes plaque formation and is a leading contributor to cavities and tooth decay.
Studies show that the catechins in green tea can inhibit the growth of streptococcus mutans. Green tea consumption is associated with improved dental health and a lower risk of caries.
Another awesome benefit of green tea… multiple studies show that it can reduce bad breath.

7. Green Tea May Lower Your Risk of Type II Diabetes

Iced Tea in a Glass
Type II diabetes is a disease that has reached epidemic proportions in the past few decades and now afflicts about 300 million people worldwide.
This disease involves having elevated blood sugar levels in the context of insulin resistance or an inability to produce insulin.
Studies show that green tea can improve insulin sensitivity and reduce blood sugar levels.
One study in Japanese individuals found that those who drank the most green tea had a 42% lower risk of developing type II diabetes .
According to a review of 7 studies with a total of 286,701 individuals, green tea drinkers had an 18% lower risk of becoming diabetic .

Have a Magnesium Deficiency ?

Magnesium is all over the place. It’s one of the top ten most abundant minerals on the entire planet. It’s also one of the top five most abundant minerals within the human body, about half of it found within the bones. It’s everywhere but somehow millions of people suffer from insufficient amounts of this important and abundant mineral in their daily routine.
Over 300 different reactions in your body require the right amount of magnesium. High amounts of it are found within the soft tissue of the brain and heart, two major systems that depend on the mineral to operate efficiently. It helps regulate your body temperature and rid the body of toxins. The list of health benefits is far too lengthy to detail, but here are a few key advantages attributed to magnesium intake:
  • Regulating blood pressure
  • Reversing osteoporosis
  • Preventing heart disease
  • Treating diabetes
  • Alleviating depression and anxiety
  • Curing sleep disorders
  • Strengthening bones
  • Creating proteins
  • Helping weight loss
  • Encouraging healthy circulation
  • Treating asthma
  • Preventing stroke

Reacting with Calcium and Vitamin D

We’ve all heard how important calcium is for strong bones and immunity but without the right amount of magnesium, calcium can actually be dangerous. Once the body has benefited from calcium the magnesium helps flush it out of the cells. Without enough magnesium the calcium accumulates and acts as a toxin rather than being absorbed into the bones healthily.
Just as calcium depends on magnesium, magnesium depends on vitamin D for proper absorption. Magnesium isn’t absorbed well during digestion so if you’re low on vitamins you could be consuming magnesium but not getting all the benefits. Finding a balance between these three essentials is ideal for maintaining health.

How to Identify a Magnesium Deficiency

It’s not terribly difficult to determine if you’re deficient since the overwhelming majority of people on the planet are. It is estimated that 68 to 80 percent of Americans weren’t getting the proper amount of magnesium in their system. A magnesium test checks the level of magnesium in the blood. However most of the magnesium in the body is found in the bones and inside the cells and only a tiny amount of magnesium is normally present in the blood. Hence there aren’t many accurate tests out there to find out if you’re in dire need of magnesium, but there are symptoms that indicate your body would benefit from it.
Some small indicators include a lack of focus and energy throughout the day. You may tire easily and find difficulty concentrating. Magnesium deficient people tend to be irritable and experience heightened levels of stress and anxiety. Listed below are some common symptoms of deficiency:
  • Noise sensitivity
  • Sleep disorders
  • Infertility
  • Frequent headache
  • Digestive issues
  • Depression
  • Temperature swings
There are also more serious indicators. You may experience a lack of appetite or feelings of sickness. If left unattended symptoms can worsen into abnormal heartbeats, seizures, and drastic mood swings.

Diseases Caused by Magnesium Deficiency

Since magnesium is so essential to bodily processes, a lack of it can contribute to a wide variety of health issues. Without the right amount of this crucial mineral you could be putting yourself at risk for some serious health issues.
Because of the way it interacts with calcium, a lack of magnesium could contribute to the development of osteoporosisand frail bone health. There has also been a connection with the prevention of heart disease and heart attacks. Sudden heart attack death victims are commonly found to have low levels of magnesium.
A lack of magnesium could also contribute to the development of kidney stones. The mineral makes calcium dissolve much more effectively in the urine. Without this you could prevent painful kidney stones from forming. Some other diseases caused by magnesium deficiency include PMS, high blood pressure, menstrual cramping, insomnia and cancer.

How to Stay Magnesium Sufficient

The first step in maintaining healthy levels of magnesium is identifying the root of the problem. For most people, it lies within a restricted diet. New advances in farming have drained crops of magnesium and ruined foods that were once great sources. Water used to also be a good source of magnesium but the fluoride being added makes it harder for the body to break down the minerals.
There are also several habits that contribute to magnesium depletion. Drinking caffeine daily (especially with loads of sugar), eating too much processed foods, and drinking lots of alcohol are all habits that can lower mineral levels. There are also certain types of medication like birth control pills and diuretics that deplete magnesium. Consult your physician if you’re taking any medication and concerned about your magnesium levels.

What You Can Do

The best food sources for magnesium are usually vegetables and nuts. There are plenty of fruits and whole grains that can also give you a magnesium boost. Next time you go shopping consider some of the following items for your list:
  • Dark Leafy Greens (like spinach and kale)
  • Sunflower/Pumpkin Seeds
  • Lentils and Beans
  • Brown Rice
  • Avocado
  • Banana
  • Dark Chocolate Bars or Powder
Sadly now that farm soil has been depleted of minerals we can’t rely on diet alone for proper magnesium intake. If you can, gravitate toward foods that are organic and non-processed. If you have trouble eating vegetables try finding a juicing routine that fits your taste. Some people have turned to the use of supplements. Magnesium supplements can be found in powder form, liquid, capsules or tablets. Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of your health care provider.

Make Dark Chocolate your best Mate






Woman Taking a Bite of ChocolateDark chocolate is loaded with nutrients that can positively affect your health.
Made from the seed of the cocoa tree, it is one of the best sources of antioxidants on the planet.
Studies show that dark chocolate (not the sugary crap) can improve health and lower the risk of heart disease.

1. Dark Chocolate is Very Nutritious

If you buy quality dark chocolate with a high cocoa content, then it is actually quite nutritious.
It contains a decent amount of soluble fiber and is loaded with minerals.
A 100 gram bar of dark chocolate with 70-85% cocoa contains:
  • 11 grams of fiber.
  • 67% of the RDA for Iron.
  • 58% of the RDA for Magnesium.
  • 89% of the RDA for Copper.
  • 98% of the RDA for Manganese.
  • It also has plenty of potassium, phosphorus, zinc and selenium.
Of course, 100 grams (3.5 ounces) is a fairly large amount and not something you should be consuming daily. All these nutrients also come with 600 calories and moderate amounts of sugar.
For this reason, dark chocolate is best consumed in moderation.
The fatty acid profile of cocoa and dark chocolate is excellent. The fats are mostly saturated and monounsaturated, with small amounts of polyunsaturates.
It also contains stimulants like caffeine and theobromine, but is unlikely to keep you awake at night as the amount of caffeine is very small compared to coffee.

2. Dark Chocolate is a Powerful Source of Antioxidants
Stacked Chocolate Blocks
Have you ever heard of a measure called ORAC?
ORAC stands for Oxygen Radical Absorbance Capacity. It is a measure of the antioxidant activity of foods.
Basically, researchers pit a bunch of free radicals (bad) against a sample of food and see how well the antioxidants in the food can “disarm” them.
The biological relevance of this metric is questioned, because it’s done in a test tube and may not have the same effect in the body.
However, I think it is worth mentioning that raw, unprocessed cocoa beans are among the highest scoring foods that have been tested.
Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols, catechins, among others.
One study showed that cocoa and dark chocolate contained more antioxidant activity, polyphenols and flavanols than other fruits they tested, which included blueberries and Acai berries.

3. Dark Chocolate May Improve Blood Flow and Lower Blood Pressure

Chipped Dark Chocolate
The flavanols in dark chocolate can stimulate the endothelium, the lining of arteries, to produce Nitric Oxide (NO), which is a gas.
One of the functions of NO is to send signals to the arteries to relax, which lowers resistance to blood flow and therefore reduces blood pressure.
There are many controlled trials showing that cocoa and dark chocolate can improve blood flow and lower blood pressure, but the effects are usually mild.
However, there is also one study in people with elevated blood pressure that showed no effect, so take all this with a grain of salt.

4. Dark Chocolate Raises HDL and Protects LDL Against Oxidation

Woman Holding Chocolate And Milk
Consuming dark chocolate can improve several important risk factors for heart disease.
In a controlled trial, cocoa powder was found to significantly decrease oxidized LDL cholesterol in men.
It also increased HDL and lowered total LDL in men with elevated cholesterol.
Oxidized LDL means that the LDL (“bad” cholesterol) has reacted with free radicals.
This makes the LDL particle itself reactive and capable of damaging other tissues… such as the lining of the arteries in your heart.
It makes perfect sense that cocoa lowers oxidized LDL. It contains an abundance of powerful antioxidants that do make it into the bloodstream and protect lipoproteins against oxidative damage.
Dark chocolate can also reduce insulin resistance, which is another common risk factor for many diseases like heart disease and diabetes.

5. Dark Chocolate May Lower The Risk of Cardiovascular Disease

Woman Staring at a Piece of Chocolate
The compounds in dark chocolate appear to be highly protective against the oxidation of LDL.
In the long term, this should cause much less cholesterol to lodge in the arteries and we should see a lower risk of heart disease over the long term.
It turns out that we have several long-term observational studies that show a fairly drastic improvement.
In a study of 470 elderly men, cocoa was found to reduce the risk of cardiovascular death by a whopping 50% over a 15 year period .
Another study revealed that eating chocolate 2 or more times per week lowered the risk of having calcified plaque in the arteries by 32%. Eating chocolate less frequently had no effect .
Yet another study showed that chocolate 5+ times per week lowered the risk of cardiovascular disease by 57% .
Of course, these 3 studies are so-called observational studies that can not prove that it was the chocolate that caused the reduction in risk.
However, given that we have a biological mechanism (lower blood pressure and oxidized LDL) then I find it plausible that regular consumption of dark chocolate can in fact reduce the risk of heart disease.
6. Dark Chocolate May Protect Your Skin Against The Sun
Cocoa Powder
The bioactive compounds in dark chocolate may also be great for your skin.
The flavonols can protect against sun-induced damage, improve blood flow to the skin and increase skin density and hydration .
The minimal erythemal dose (MED) is the minimum amount of UVB rays required to cause redness in the skin, 24 hours after exposure.
In one study of 30 people, the MED more than doubled after consuming dark chocolate high in flavanols for 12 weeks .
If you’re planning on a beach vacation, consider loading up on dark chocolate in the prior weeks and months.

7. Dark Chocolate May Improve Brain Function

Doctor With Thumbs Up
The good news isn’t over yet. Dark chocolate may also improve the function of the brain.
One study of healthy volunteers showed that 5 days of consuming high-flavanol cocoa improved blood flow to the brain.
Cocoa may also significantly improve cognitive function in elderly people with mental impairment. It also improves verbal fluency and several risk factors for disease.
Cocoa also contains stimulant substances like caffeine and theobromine, which may be a key reason cocoa can improve brain function in the short term.


There is considerable evidence that cocoa can provide powerful health benefits, being especially protective against cardiovascular disease.
But of course, this doesn’t mean people should go all out and consume lots of chocolate every day. It is still loaded with calories and easy to overeat on. Maybe have a square or two after dinner and try to really savor them.
Be aware that a lot of the chocolate on the market is crap. You need to choose quality stuff… organic, dark chocolate with 70% or higher cocoa content.
Dark chocolates often contain some sugar, but the amounts are usually small and the darker the chocolate, the less sugar it will contain.
There are of course other benefits to chocolate that I have not mentioned… such as the awesome taste.

Tuesday, August 5, 2014

Go for a Clear Skin


Pimples, pustules, blackheads and rosacea … oh my! What to do if you have acne and want your skin to get clearer? Try eating a clear skin diet.
Thanks to the book, “The Clear Skin Diet” by Alan C. Logan and Valori Treloar, and other tomes on the subject, there are now some studies that demonstrate how certain foods can help improve your skin.
Some of the foods and nutrients that the “Clear Skin Diet” authors suggest to combat problematic skin include:
whole grains
fiber
antioxidants
Omega-3 fish oils
green tea
zinc
selenium
Although genetics may play a factor in the appearance of your skin, watching what you eat may improve skin quality tremendously.

What’s the most critical nutrient for clear skin?
Acne has a reputation of attacking soda-drinking teenagers’ faces. But adults can suffer from acne, as well. One way to flush out toxins is to make sure you’re drinking enough water. Drinking at least 8-10 cups a day — and eliminating sugary drinks, both soda and juices — may help reduce acne.
Most teenagers — and adults — do not drink enough water. Dehydration leads to older-looking skin and possibly skin conditions like acne.
If you drink milk and suffer from unclear skin, you may need to eliminate milk and dairy from your diet. You might have a food allergy, which could manifest as skin problems.
Foods that spike your blood sugar, such as white bread, pastries and soda cause your pancreas to make extra insulin in an attempt to regulate blood sugar levels. But insulin also signals the sebaceous glands to manufacture and secrete an oily substance called sebum, which in elevated amounts causes the bacterium P. acnes to proliferate and clog up the hair follicles.

OK, I’ll drink more water. But what else should I eat?
Eat foods that don’t promote inflammation. Inflammation can manifest in many different ways from heart disease to unhealthy-looking skin. Foods like vegetable oils (especially cooked ones, which are prevalent in fast food) and refined grains are all high in Omega 6 fatty acids.
Opt instead for foods rich in Omega 3 fatty acids. Although it may seem counter-intuitive to some people with bad skin that fatty foods can clear skin, cold-water oily fish like salmon have anti-inflammatory properties. Does fish gross you out? No problem, there are other sources of Omega 3-rich foods including walnuts, beans and flaxseed oil.
Squirting a teaspoon’s worth of cold-pressed seed oils like flaxseed in a low-sugar, high-protein smoothie will reduce inflammation.

Be honest with yourself: are you eating enough vegetables? 
You don’t have to eat plain, raw broccoli, but do boost your intake of fresh vegetables as they contain several compounds like antioxidants, which can help clear up skin.
Besides the obvious like more water and vegetables, what else can help my skin?
Some people who suffer from acne and other skin disorders have poor digestion, especially with dietary fats, which may cause skin pores to clog. Taking dietary supplements like digestive enzymes and apple cider vinegar may help. Aloe vera juice also helps with digestion as does supplementing with zinc and B vitamins.
Also, azealaic acid cream is well-known in alternative medicine circles for being a highly effective antimicrobial.

I don’t eat fried foods, which I know are bad for my skin. What else should I avoid?
Alcohol should be severely restricted (and obviously avoided if you’re under age 21). After all, alcohol is a sugar. As mentioned above, sugar can spike insulin levels, possibly leading to an acne-producing domino effect.
For overall health and wellness, including skin quality, eat a diet that is overwhelmingly comprised of all-natural and unprocessed foods. Your skin is your largest organ. Eating lots of junk food will ultimately lead to less than optimum health — and unclear skin.