A Chocolate Pill? Scientists To Test Whether Cocoa Extract Boosts Health
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Half of the participants will take capsules containing about as much cocoa extract as you'd get from eating about 1,000 calories of dark chocolate.","publishDate":1472492524,"status":"inherit","parent":111731,"modified":1472493450,"caption":"Researchers are recruiting volunteers to participate in a four-year study trial of cocoa extract. Half of the participants will take capsules containing about as much cocoa extract as you'd get from eating about 1,000 calories of dark chocolate.","credit":"Dennis Gottlieb/Getty Images","description":"Researchers are recruiting volunteers to participate in a four-year study trial of cocoa extract. 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Scientists To Test Whether Cocoa Extract Boosts Health","publishDate":1472493660,"format":"audio","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cp>\u003cstrong>Listen to the story on Morning Edition:\u003c/strong>\u003cbr>\nhttps://ondemand.npr.org/anon.npr-mp3/npr/me/2016/08/20160829_me_a_chocolate_pill_scientists_to_test_whether_cocoa_extract_boosts_health.mp3\u003c/p>\n\u003cp>You've likely heard that dark chocolate is good for you.\u003c/p>\n\u003cp>Last year, researchers \u003ca href=\"http://www.npr.org/sections/thesalt/2015/06/19/415527652/chocolate-chocolate-its-good-for-your-heart-study-finds\">linked\u003c/a> a regular chocolate habit to a reduced risk of heart disease.\u003c/p>\n\u003cp>And, as we've \u003ca href=\"http://www.npr.org/sections/thesalt/2014/07/02/327775106/how-dark-chocolate-not-milk-chocolate-may-help-blood-flow\">reported\u003c/a>, compounds found in cocoa known as flavanols or polyphenols have been shown to improve vascular health by increasing blood flow.\u003c/p>\n\u003cp>Researchers say some of these compounds can help the body form nitric oxide, a compound that causes blood vessels to dilate.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\"What we've seen is that intake of dark chocolate is associated with a greater ability of blood vessels to dilate when they should,\" Dr. \u003ca href=\"http://www.davidkatzmd.com/research.asp\">David Katz\u003c/a>, director of the Yale University Prevention Research Center, told me. And this may be a defense against cardiovascular disease.\u003c/p>\n\u003cp>The knock against chocolate — at least the candy bars that Americans seem to love — is that it's often loaded with milk fat and sugar, which we're told to \u003ca href=\"http://www.npr.org/sections/thesalt/2015/03/04/390726878/dump-the-lumps-the-world-health-organization-says-eat-less-sugar\">eat less of\u003c/a>.\u003c/p>\n\u003cp>And the calorie count of chocolate can give dieters guilt. It should probably come as no big surprise that a \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/?term=chocolate+candy+consumption+3+-year+weight+gain\">study \u003c/a>of older women found that eating chocolate was associated with weight gain. In the three-year study, the more chocolate candy the women ate, the more they were likely to gain.\u003c/p>\n\u003cp>So, is there a way to get the potential health boost of cocoa without all the calories? Maybe.\u003c/p>\n\u003cp>Researchers are \u003ca href=\"https://www.whi.org/Stories/COcoa%20Supplement%20and%20Multivitamin%20Outcomes%20Study%20(COSMOS)%20Trial.aspx\">recruiting\u003c/a> volunteers to participate in a four-year study trial of cocoa extract. They're looking for men aged 60 and older and women aged 65 and older.\u003c/p>\n\u003cp>Half of the participants will take the cocoa extract capsules — which, alas, won't taste like chocolate. The capsules will contain about as much extract as you'd get from eating about 1,000 calories of dark chocolate.\u003c/p>\n\u003cp>The other half of the participants will take a placebo. None of the participants in the study will know whether they're being given the real thing or the dummy pill.\u003c/p>\n\u003cp>\"We'll be rigorously testing whether the cocoa flavanols do reduce risk of heart attacks, strokes, cognitive decline and many other conditions over time,\" says Dr. \u003ca href=\"https://www.hsph.harvard.edu/joann-manson/\">JoAnn Manson\u003c/a>, chief of the division of preventive medicine at Brigham and Women's Hospital in Boston.\u003c/p>\n\u003cp>Funding and other support for the study is being provided by Mars Inc. and Pfizer Inc. If the results are positive, we may see candy makers expand from the candy aisle to the supplement aisle.\u003c/p>\n\u003cp>Not everyone is jazzed about the idea of turning chocolate into a nutritional supplement. \"One of the beautiful things about chocolate is that it's a source of great pleasure,\" Katz told me.\u003c/p>\n\u003cp>He enjoys dark-chocolate recipes that are free of added sugar and creme. On the day we spoke, Katz was savoring a vegan creme au chocolat \u003ca href=\"http://cuisinicity.com/baked-chocolate-custard/\">recipe\u003c/a> made with dates. (Disclosure: Cuisinicity is his wife's recipe site). \"It's delicious,\" he gushed as he nibbled away at it.\u003c/p>\n\u003cp>But Katz doesn't poo-poo the cocoa extract study. \"If there's a combination of compounds unique to chocolate that confer a health benefit, there may be some advantage in extracting those and thinking of [them] as something that could be taken as a supplement,\" Katz says.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2016 \u003ca href=\"http://www.npr.org/\" target=\"_blank\">NPR\u003c/a>.\u003c/em>\u003c/p>\n\n","blocks":[],"excerpt":"Chocolate lovers may agree cocoa is the food of the gods, but how strong is the evidence that it boosts heart health? Researchers are recruiting for a new study aimed at answering this question.","status":"publish","parent":0,"modified":1472493660,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":20,"wordCount":556},"headData":{"title":"A Chocolate Pill? Scientists To Test Whether Cocoa Extract Boosts Health | KQED","description":"Chocolate lovers may agree cocoa is the food of the gods, but how strong is the evidence that it boosts heart health? Researchers are recruiting for a new study aimed at answering this question.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"A Chocolate Pill? Scientists To Test Whether Cocoa Extract Boosts Health","datePublished":"2016-08-29T18:01:00.000Z","dateModified":"2016-08-29T18:01:00.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"111731 http://ww2.kqed.org/bayareabites/?p=111731","disqusUrl":"https://ww2.kqed.org/bayareabites/2016/08/29/a-chocolate-pill-scientists-to-test-whether-cocoa-extract-boosts-health/","disqusTitle":"A Chocolate Pill? Scientists To Test Whether Cocoa Extract Boosts Health","nprImageCredit":"Dennis Gottlieb","nprByline":"Allison Aubrey, NPR Food","nprImageAgency":"Getty Images","nprStoryId":"491195004","nprApiLink":"http://api.npr.org/query?id=491195004&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/sections/thesalt/2016/08/29/491195004/a-chocolate-pill-scientists-to-test-whether-cocoa-extract-boosts-health?ft=nprml&f=491195004","nprRetrievedStory":"1","nprPubDate":"Mon, 29 Aug 2016 07:16:00 -0400","nprStoryDate":"Mon, 29 Aug 2016 04:54:00 -0400","nprLastModifiedDate":"Mon, 29 Aug 2016 06:54:26 -0400","nprAudio":"https://ondemand.npr.org/anon.npr-mp3/npr/me/2016/08/20160829_me_a_chocolate_pill_scientists_to_test_whether_cocoa_extract_boosts_health.mp3?orgId=1&topicId=1134&d=162&p=3&story=491195004&t=progseg&e=491761355&seg=5&ft=nprml&f=491195004","nprAudioM3u":"http://api.npr.org/m3u/1491770370-a205ad.m3u?orgId=1&topicId=1134&d=162&p=3&story=491195004&t=progseg&e=491761355&seg=5&ft=nprml&f=491195004","path":"/bayareabites/111731/a-chocolate-pill-scientists-to-test-whether-cocoa-extract-boosts-health","audioUrl":"https://ondemand.npr.org/anon.npr-mp3/npr/me/2016/08/20160829_me_a_chocolate_pill_scientists_to_test_whether_cocoa_extract_boosts_health.mp3?orgId=1&topicId=1134&d=162&p=3&story=491195004&t=progseg&e=491761355&seg=5&ft=nprml&f=491195004","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003cstrong>Listen to the story on Morning Edition:\u003c/strong>\u003cbr>\n\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"nprOneAudioLink","attributes":{"named":{"src":"https://ondemand.npr.org/anon.npr-mp3/npr/me/2016/08/20160829_me_a_chocolate_pill_scientists_to_test_whether_cocoa_extract_boosts_health.mp3"},"numeric":[]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>You've likely heard that dark chocolate is good for you.\u003c/p>\n\u003cp>Last year, researchers \u003ca href=\"http://www.npr.org/sections/thesalt/2015/06/19/415527652/chocolate-chocolate-its-good-for-your-heart-study-finds\">linked\u003c/a> a regular chocolate habit to a reduced risk of heart disease.\u003c/p>\n\u003cp>And, as we've \u003ca href=\"http://www.npr.org/sections/thesalt/2014/07/02/327775106/how-dark-chocolate-not-milk-chocolate-may-help-blood-flow\">reported\u003c/a>, compounds found in cocoa known as flavanols or polyphenols have been shown to improve vascular health by increasing blood flow.\u003c/p>\n\u003cp>Researchers say some of these compounds can help the body form nitric oxide, a compound that causes blood vessels to dilate.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\"What we've seen is that intake of dark chocolate is associated with a greater ability of blood vessels to dilate when they should,\" Dr. \u003ca href=\"http://www.davidkatzmd.com/research.asp\">David Katz\u003c/a>, director of the Yale University Prevention Research Center, told me. And this may be a defense against cardiovascular disease.\u003c/p>\n\u003cp>The knock against chocolate — at least the candy bars that Americans seem to love — is that it's often loaded with milk fat and sugar, which we're told to \u003ca href=\"http://www.npr.org/sections/thesalt/2015/03/04/390726878/dump-the-lumps-the-world-health-organization-says-eat-less-sugar\">eat less of\u003c/a>.\u003c/p>\n\u003cp>And the calorie count of chocolate can give dieters guilt. It should probably come as no big surprise that a \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/?term=chocolate+candy+consumption+3+-year+weight+gain\">study \u003c/a>of older women found that eating chocolate was associated with weight gain. In the three-year study, the more chocolate candy the women ate, the more they were likely to gain.\u003c/p>\n\u003cp>So, is there a way to get the potential health boost of cocoa without all the calories? Maybe.\u003c/p>\n\u003cp>Researchers are \u003ca href=\"https://www.whi.org/Stories/COcoa%20Supplement%20and%20Multivitamin%20Outcomes%20Study%20(COSMOS)%20Trial.aspx\">recruiting\u003c/a> volunteers to participate in a four-year study trial of cocoa extract. They're looking for men aged 60 and older and women aged 65 and older.\u003c/p>\n\u003cp>Half of the participants will take the cocoa extract capsules — which, alas, won't taste like chocolate. The capsules will contain about as much extract as you'd get from eating about 1,000 calories of dark chocolate.\u003c/p>\n\u003cp>The other half of the participants will take a placebo. None of the participants in the study will know whether they're being given the real thing or the dummy pill.\u003c/p>\n\u003cp>\"We'll be rigorously testing whether the cocoa flavanols do reduce risk of heart attacks, strokes, cognitive decline and many other conditions over time,\" says Dr. \u003ca href=\"https://www.hsph.harvard.edu/joann-manson/\">JoAnn Manson\u003c/a>, chief of the division of preventive medicine at Brigham and Women's Hospital in Boston.\u003c/p>\n\u003cp>Funding and other support for the study is being provided by Mars Inc. and Pfizer Inc. If the results are positive, we may see candy makers expand from the candy aisle to the supplement aisle.\u003c/p>\n\u003cp>Not everyone is jazzed about the idea of turning chocolate into a nutritional supplement. \"One of the beautiful things about chocolate is that it's a source of great pleasure,\" Katz told me.\u003c/p>\n\u003cp>He enjoys dark-chocolate recipes that are free of added sugar and creme. On the day we spoke, Katz was savoring a vegan creme au chocolat \u003ca href=\"http://cuisinicity.com/baked-chocolate-custard/\">recipe\u003c/a> made with dates. (Disclosure: Cuisinicity is his wife's recipe site). \"It's delicious,\" he gushed as he nibbled away at it.\u003c/p>\n\u003cp>But Katz doesn't poo-poo the cocoa extract study. \"If there's a combination of compounds unique to chocolate that confer a health benefit, there may be some advantage in extracting those and thinking of [them] as something that could be taken as a supplement,\" Katz says.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2016 \u003ca href=\"http://www.npr.org/\" target=\"_blank\">NPR\u003c/a>.\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/111731/a-chocolate-pill-scientists-to-test-whether-cocoa-extract-boosts-health","authors":["byline_bayareabites_111731"],"categories":["bayareabites_10028","bayareabites_1245","bayareabites_358"],"tags":["bayareabites_147","bayareabites_10931","bayareabites_11477"],"featImg":"bayareabites_111732","label":"bayareabites"},"bayareabites_67886":{"type":"posts","id":"bayareabites_67886","meta":{"index":"posts_1591205157","site":"bayareabites","id":"67886","score":null,"sort":[1375983648000]},"guestAuthors":[],"slug":"can-chocolate-boost-brain-health-dont-binge-just-yet","title":"Can Chocolate Boost Brain Health? Don't Binge Just Yet","publishDate":1375983648,"format":"aside","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cfigure id=\"attachment_67895\" class=\"wp-caption aligncenter\" style=\"max-width: 1120px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/08/chocolate-full.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/08/chocolate-full.jpg\" alt=\"Researchers say one particular flavanol, (-)epicatechin, may be the source of the brain benefits seen from consuming cocoa. Photo: Philippe Huguen/AFP/Getty Images\" width=\"1120\" height=\"840\" class=\"size-full wp-image-67895\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Researchers say one particular flavanol, (-)epicatechin, may be the source of the brain benefits seen from consuming cocoa. Photo: Philippe Huguen/AFP/Getty Images\u003c/figcaption>\u003c/figure>\n\u003cp>Post by Maria Godoy, \u003ca href=\"http://www.npr.org/blogs/thesalt/2013/08/07/209943266/can-chocolate-boost-brain-health-don-t-binge-just-yet\">The Salt at NPR Food\u003c/a> (8/8/2013)\u003c/p>\n\u003cp>Wouldn't it be grand (and delicious) if we could boost our brain power with a daily dose of chocolate?\u003c/p>\n\u003cp>At first blush, a \u003ca href=\"http://www.neurology.org/content/early/2013/08/07/WNL.0b013e3182a351aa.short?sid=084a882f-8469-41dc-bca1-b05af9921880\">study\u003c/a> published in the journal \u003cem>Neurology\u003c/em> this week appears to offer tantalizing evidence that this may be the case, at least when it comes to seniors.\u003c/p>\n\u003cp>In the study, older adults (average age 73) who drank two cups of cocoa daily for one month showed improvements in how quickly they completed a set of cognitive tests. Brain imaging showed these patients also experienced better blood flow to the brain, the authors reported. Dozens of media outlets jumped on the news, with headlines blaring that cocoa \u003ca href=\"http://www.cbsnews.com/8301-204_162-57597454/two-cups-of-hot-cocoa-a-day-sharpen-seniors-brains-study-suggests/\">\"sharpens seniors' brains\u003c/a>.\"\u003c/p>\n\u003cp>Sounds like a good excuse to down a cup of hot chocolate, right?\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Not so fast, says Catherine Kwik-Uribe. She's the director of research and development for \u003ca href=\"http://www.marssymbioscience.com/\">Mars Symbioscience\u003c/a> – a unit of the candy-making giant that studies flavanols, a type of antioxidant in cocoa beans.\u003c/p>\n\u003cp>As she notes, there's a solid \u003ca href=\"http://www.npr.org/templates/story/story.php?storyId=5053576\">body of research\u003c/a> showing that cocoa flavanols can help control \u003ca href=\"http://www.npr.org/blogs/thesalt/2012/08/14/158761362/daily-dose-of-dark-chocolate-may-help-lower-blood-pressure\">blood pressure\u003c/a> and generally improve cardiovascular health. Plenty of evidence has linked cardiovascular health to cognition and, more recently, researchers have been asking whether cocoa flavanols can also boost brain health.\u003c/p>\n\u003cp>\"Our knowledge is just beginning to emerge,\" says Kwik-Uribe. But you can't conclude much from the \u003cem>Neurology \u003c/em>study, Kwik-Uribe told me.\u003c/p>\n\u003cp>The researchers in the study, she notes, didn't find a difference between those who drank cocoa with high levels of flavanols and those with very low levels. The authors also failed to keep track of what else the participants were eating that might have influenced their improved cognitive test scores.\u003c/p>\n\u003cp>In fact, cocoa's impact on the brain wasn't really the main point of the study anyway, as study author \u003ca href=\"http://physiciandirectory.brighamandwomens.org/Details/1452\">Farzaneh Sorond\u003c/a>, a neurologist at Brigham and Women's Hospital in Boston, points out. She and her colleagues were mostly interested in investigating the link between poorer performance on thinking and memory tests and lower blood flow to the brain. The chocolate bit was really more of an aside.\u003c/p>\n\u003cfigure id=\"attachment_67893\" class=\"wp-caption aligncenter\" style=\"max-width: 1120px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/08/chocolate2.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/08/chocolate2.jpg\" alt=\"Cocoa beans are naturally rich in flavanols, but these compounds can get stripped out by the time you get to a chocolate bar. Researchers use cocoa powder specially prepared to preserve the flavanols to figure out how they affect the brain. Photo: Courtesy of Mars\" width=\"1120\" height=\"745\" class=\"size-full wp-image-67893\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Cocoa beans are naturally rich in flavanols, but these compounds can get stripped out by the time you get to a chocolate bar. Researchers use cocoa powder specially prepared to preserve the flavanols to figure out how they affect the brain. Photo: Courtesy of Mars\u003c/figcaption>\u003c/figure>\n\u003cp>\"I do not recommend that people add chocolate or cocoa to their diet at this point,\" Sorond told The Salt via email. \"Our results are preliminary and adding the extra calories, sugar and fat that comes with chocolate and cocoa carries additional health hazards which may offset any possible brain benefits.\"\u003c/p>\n\u003cp>But don't fret just yet, chocoholics: While this study may not tell us all that much, other research on cocoa flavanols and brain health, while preliminary, is more promising.\u003c/p>\n\u003cp>Scientists have homed in on one particular flavanol, (-)epicatechin (it's pronounced minus epicatechin), as the likely source of the brain benefits seen from cocoa. For example, studies have found that \u003ca href=\"http://www.jneurosci.org/content/27/22/5869.full\">mice fed (-)epicatechin\u003c/a> had better spatial memory and formed more new blood vessels than mice who weren't given the compound. And research in \u003ca href=\"http://jeb.biologists.org/content/215/20/3566.full\">snails\u003c/a> has found the slimy crawlers were able to remember a trained task for at least a day when given the flavanol, compared to less than three hours without it.\u003c/p>\n\u003cp>As for humans, last year, Kwik-Uribe and her colleagues published a \u003ca href=\"http://hyper.ahajournals.org/content/early/2012/08/14/HYPERTENSIONAHA.112.193060\">study\u003c/a> that looked at 90 elderly patients with mild memory problems. Those who drank cocoa with medium levels (520 mg) to high levels (990 mg) of flavanols daily for eight weeks showed major improvements on tests that measured factors such as attention, verbal fluency and working memory, compared to those whose cocoa had low flavanol levels (45 mg).\u003c/p>\n\u003cp>So how do cocoa flavanols confer their brain benefits? Researchers don't know for sure, though there are plenty of ideas.\u003c/p>\n\u003cp>It might be that flavanols promote better brain blood flow and help generate new blood vessels (the more oxygen your noggin gets, the better it performs). Or maybe flavanols encourage the expression of proteins that protect the brain and promote neuron connections. Cocoa flavanols also help control blood sugar, which might be protecting the brain from \u003ca href=\"http://www.uphs.upenn.edu/news/News_Releases/2012/03/insulin/\">declines associated with insulin resistance\u003c/a>.\u003c/p>\n\u003cp>The data, says Kwik-Uribe, is still emerging: \"You have to stay tuned.\" \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2013 \u003ca href=\"http://www.npr.org\">NPR\u003c/a>.\u003cbr>\n\u003c/em>\u003c/p>\n\n","blocks":[],"excerpt":"A study that seems to suggest a daily cocoa habit helps aid the brain doesn't actually tell us much. But don't fret, chocoholics. Other research offers more promising evidence of the health benefits of chocolate.","status":"publish","parent":0,"modified":1375983871,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":20,"wordCount":771},"headData":{"title":"Can Chocolate Boost Brain Health? Don't Binge Just Yet | KQED","description":"A study that seems to suggest a daily cocoa habit helps aid the brain doesn't actually tell us much. But don't fret, chocoholics. Other research offers more promising evidence of the health benefits of chocolate.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Can Chocolate Boost Brain Health? Don't Binge Just Yet","datePublished":"2013-08-08T17:40:48.000Z","dateModified":"2013-08-08T17:44:31.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"67886 http://blogs.kqed.org/bayareabites/?p=67886","disqusUrl":"https://ww2.kqed.org/bayareabites/2013/08/08/can-chocolate-boost-brain-health-dont-binge-just-yet/","disqusTitle":"Can Chocolate Boost Brain Health? Don't Binge Just Yet","nprByline":"Maria Godoy","nprStoryId":"209943266","nprApiLink":"http://api.npr.org/query?id=209943266&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/blogs/thesalt/2013/08/07/209943266/can-chocolate-boost-brain-health-don-t-binge-just-yet?ft=3&f=209943266","nprRetrievedStory":"1","nprPubDate":"Thu, 08 Aug 2013 13:27:00 -0400","nprStoryDate":"Thu, 08 Aug 2013 13:20:00 -0400","nprLastModifiedDate":"Thu, 08 Aug 2013 13:27:25 -0400","path":"/bayareabites/67886/can-chocolate-boost-brain-health-dont-binge-just-yet","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_67895\" class=\"wp-caption aligncenter\" style=\"max-width: 1120px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/08/chocolate-full.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/08/chocolate-full.jpg\" alt=\"Researchers say one particular flavanol, (-)epicatechin, may be the source of the brain benefits seen from consuming cocoa. Photo: Philippe Huguen/AFP/Getty Images\" width=\"1120\" height=\"840\" class=\"size-full wp-image-67895\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Researchers say one particular flavanol, (-)epicatechin, may be the source of the brain benefits seen from consuming cocoa. Photo: Philippe Huguen/AFP/Getty Images\u003c/figcaption>\u003c/figure>\n\u003cp>Post by Maria Godoy, \u003ca href=\"http://www.npr.org/blogs/thesalt/2013/08/07/209943266/can-chocolate-boost-brain-health-don-t-binge-just-yet\">The Salt at NPR Food\u003c/a> (8/8/2013)\u003c/p>\n\u003cp>Wouldn't it be grand (and delicious) if we could boost our brain power with a daily dose of chocolate?\u003c/p>\n\u003cp>At first blush, a \u003ca href=\"http://www.neurology.org/content/early/2013/08/07/WNL.0b013e3182a351aa.short?sid=084a882f-8469-41dc-bca1-b05af9921880\">study\u003c/a> published in the journal \u003cem>Neurology\u003c/em> this week appears to offer tantalizing evidence that this may be the case, at least when it comes to seniors.\u003c/p>\n\u003cp>In the study, older adults (average age 73) who drank two cups of cocoa daily for one month showed improvements in how quickly they completed a set of cognitive tests. Brain imaging showed these patients also experienced better blood flow to the brain, the authors reported. Dozens of media outlets jumped on the news, with headlines blaring that cocoa \u003ca href=\"http://www.cbsnews.com/8301-204_162-57597454/two-cups-of-hot-cocoa-a-day-sharpen-seniors-brains-study-suggests/\">\"sharpens seniors' brains\u003c/a>.\"\u003c/p>\n\u003cp>Sounds like a good excuse to down a cup of hot chocolate, right?\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Not so fast, says Catherine Kwik-Uribe. She's the director of research and development for \u003ca href=\"http://www.marssymbioscience.com/\">Mars Symbioscience\u003c/a> – a unit of the candy-making giant that studies flavanols, a type of antioxidant in cocoa beans.\u003c/p>\n\u003cp>As she notes, there's a solid \u003ca href=\"http://www.npr.org/templates/story/story.php?storyId=5053576\">body of research\u003c/a> showing that cocoa flavanols can help control \u003ca href=\"http://www.npr.org/blogs/thesalt/2012/08/14/158761362/daily-dose-of-dark-chocolate-may-help-lower-blood-pressure\">blood pressure\u003c/a> and generally improve cardiovascular health. Plenty of evidence has linked cardiovascular health to cognition and, more recently, researchers have been asking whether cocoa flavanols can also boost brain health.\u003c/p>\n\u003cp>\"Our knowledge is just beginning to emerge,\" says Kwik-Uribe. But you can't conclude much from the \u003cem>Neurology \u003c/em>study, Kwik-Uribe told me.\u003c/p>\n\u003cp>The researchers in the study, she notes, didn't find a difference between those who drank cocoa with high levels of flavanols and those with very low levels. The authors also failed to keep track of what else the participants were eating that might have influenced their improved cognitive test scores.\u003c/p>\n\u003cp>In fact, cocoa's impact on the brain wasn't really the main point of the study anyway, as study author \u003ca href=\"http://physiciandirectory.brighamandwomens.org/Details/1452\">Farzaneh Sorond\u003c/a>, a neurologist at Brigham and Women's Hospital in Boston, points out. She and her colleagues were mostly interested in investigating the link between poorer performance on thinking and memory tests and lower blood flow to the brain. The chocolate bit was really more of an aside.\u003c/p>\n\u003cfigure id=\"attachment_67893\" class=\"wp-caption aligncenter\" style=\"max-width: 1120px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/08/chocolate2.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/08/chocolate2.jpg\" alt=\"Cocoa beans are naturally rich in flavanols, but these compounds can get stripped out by the time you get to a chocolate bar. Researchers use cocoa powder specially prepared to preserve the flavanols to figure out how they affect the brain. Photo: Courtesy of Mars\" width=\"1120\" height=\"745\" class=\"size-full wp-image-67893\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Cocoa beans are naturally rich in flavanols, but these compounds can get stripped out by the time you get to a chocolate bar. Researchers use cocoa powder specially prepared to preserve the flavanols to figure out how they affect the brain. Photo: Courtesy of Mars\u003c/figcaption>\u003c/figure>\n\u003cp>\"I do not recommend that people add chocolate or cocoa to their diet at this point,\" Sorond told The Salt via email. \"Our results are preliminary and adding the extra calories, sugar and fat that comes with chocolate and cocoa carries additional health hazards which may offset any possible brain benefits.\"\u003c/p>\n\u003cp>But don't fret just yet, chocoholics: While this study may not tell us all that much, other research on cocoa flavanols and brain health, while preliminary, is more promising.\u003c/p>\n\u003cp>Scientists have homed in on one particular flavanol, (-)epicatechin (it's pronounced minus epicatechin), as the likely source of the brain benefits seen from cocoa. For example, studies have found that \u003ca href=\"http://www.jneurosci.org/content/27/22/5869.full\">mice fed (-)epicatechin\u003c/a> had better spatial memory and formed more new blood vessels than mice who weren't given the compound. And research in \u003ca href=\"http://jeb.biologists.org/content/215/20/3566.full\">snails\u003c/a> has found the slimy crawlers were able to remember a trained task for at least a day when given the flavanol, compared to less than three hours without it.\u003c/p>\n\u003cp>As for humans, last year, Kwik-Uribe and her colleagues published a \u003ca href=\"http://hyper.ahajournals.org/content/early/2012/08/14/HYPERTENSIONAHA.112.193060\">study\u003c/a> that looked at 90 elderly patients with mild memory problems. Those who drank cocoa with medium levels (520 mg) to high levels (990 mg) of flavanols daily for eight weeks showed major improvements on tests that measured factors such as attention, verbal fluency and working memory, compared to those whose cocoa had low flavanol levels (45 mg).\u003c/p>\n\u003cp>So how do cocoa flavanols confer their brain benefits? Researchers don't know for sure, though there are plenty of ideas.\u003c/p>\n\u003cp>It might be that flavanols promote better brain blood flow and help generate new blood vessels (the more oxygen your noggin gets, the better it performs). Or maybe flavanols encourage the expression of proteins that protect the brain and promote neuron connections. Cocoa flavanols also help control blood sugar, which might be protecting the brain from \u003ca href=\"http://www.uphs.upenn.edu/news/News_Releases/2012/03/insulin/\">declines associated with insulin resistance\u003c/a>.\u003c/p>\n\u003cp>The data, says Kwik-Uribe, is still emerging: \"You have to stay tuned.\" \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2013 \u003ca href=\"http://www.npr.org\">NPR\u003c/a>.\u003cbr>\n\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/67886/can-chocolate-boost-brain-health-dont-binge-just-yet","authors":["byline_bayareabites_67886"],"categories":["bayareabites_1653","bayareabites_1245","bayareabites_10916"],"tags":["bayareabites_11226","bayareabites_147","bayareabites_10931","bayareabites_12188","bayareabites_12187","bayareabites_14756"],"featImg":"bayareabites_67894","label":"bayareabites"},"bayareabites_52676":{"type":"posts","id":"bayareabites_52676","meta":{"index":"posts_1591205157","site":"bayareabites","id":"52676","score":null,"sort":[1355734836000]},"guestAuthors":[],"slug":"power-balls-a-superfood-snack","title":"Power Balls: A Superfood Snack","publishDate":1355734836,"format":"standard","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cp>Food is powerful medicine. Each day we need to feed ourselves and I believe that we should make those meals count. As a naturopathic doctor I regularly council people on diet and nutrition. But I learned early in my career that it isn’t enough to tell people what they should eat. Food needs to be satisfying to our senses and emotions. Most importantly, in our fast-paced lives it needs to be easy to prepare. That is why healthy recipes are integral to healthcare.\u003c/p>\n\u003cp>It is much easier to focus on the foods we should eat than on the ones to avoid. One of the best ways to boost nutrition is to include superfoods in our daily diet. They provide more than nourishment, they are nutrient dense and have specific health benefits. For example, darkly colored berries such as blueberries, goji berries and raspberries are one of the richest sources of antioxidants and flavinoids. Eating them regularly reduces inflammation and strengthens blood vessels. They also protect against a variety of diseases including \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068482/\">heart disease\u003c/a>, \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17147415\">cancer\u003c/a> and \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22357723\">diabetes\u003c/a>. \u003c/p>\n\u003cp>After recommending medicinal foods for years, I decided to create my own recipe for superfood snacks. To be honest I needed them myself. With a highly demanding job and two small children it was becoming increasingly difficult to eat a balanced diet. I found myself missing meals and the six-hour lag between lunch and dinner was a set up for low blood sugar. It may be ideal to sit down to three well-rounded meals, but when that isn’t possible it helps to have Power Balls.\u003c/p>\n\u003cp>I designed these snacks to provided sustained energy. They are high in protein and fiber, low in sugar and gluten-free. They also contain the superfoods flax and maca to balance hormones and improve mood. The other ingredients are extremely versatile and can be easily adapted to suit individual taste or avoid allergens. \u003c/p>\n\u003cfigure id=\"attachment_52823\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/12/ingredients-frontroom1000.jpg\" alt=\"Power Ball ingredients\" width=\"1000\" height=\"669\" class=\"size-full wp-image-52823\">\u003cfigcaption class=\"wp-caption-text\">Power Ball ingredients \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cfigure id=\"attachment_52822\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/12/ground-flax1000.jpg\" alt=\"Ground Flaxseeds\" width=\"1000\" height=\"669\" class=\"size-full wp-image-52822\">\u003cfigcaption class=\"wp-caption-text\">Ground Flaxseeds \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>\u003ca href=\"http://www.flaxcouncil.ca/english/index.jsp?p=nutrition1&mp=nutrition\">FLAX\u003c/a>\u003c/strong>\u003cbr>\nCheap and tasty flax seeds are one of the original power foods. Flax seeds are the best vegetarian source of omega-3 fatty acids. These essential fatty acids (EFAs) are extremely important because they include anti-inflammatory, anti-cancer and hormone balancing properties. One of the most common uses of omega-3s is in the \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/21903025\">treatment of mood disorders and depression\u003c/a>. Unfortunately, EFAs are scarce in the modern American diet and supplementation is often necessary. \u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Flax is also a rich source of fiber. This helps to lower cholesterol, bind toxins and prevent constipation. Some of the most important components of this fiber are the lignans. Lignans are phytoestrogens. By binding to estrogen receptors, phytoestrogens can both balance hormone levels in premenopausal women and improve low estrogen symptoms on post-menopausal women. Some lignans are also potent anti-oxidants. The \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23106213\">lignan SDG\u003c/a> for example has recently been shown to protect against \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23106213\">radiation damage\u003c/a>, and has potent anti-cancer effects. Flax seeds are available in both brown and golden varieties but the nutrition profile is similar. It is important to grind the seeds to get their full benefit and to refrigerate or freeze them after they are ground.\u003c/p>\n\u003cfigure id=\"attachment_52826\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/12/maca1000.jpg\" alt=\"Maca\" width=\"1000\" height=\"669\" class=\"size-full wp-image-52826\">\u003cfigcaption class=\"wp-caption-text\">Maca \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>MACA\u003c/strong>\u003cbr>\nAlso known as Lepidium peruvianum, this South American medicinal food has long been used as an \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/18801111\">aphrodisiac\u003c/a> and energy tonic. Clinical trials have shown that Maca can improve libido and may even reverse the sexual side effects from anti-depressant medications. It can increase sperm count and motility in men and is used to treat menopausal symptoms in women. The most remarkable thing is that maca has these effects \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/20616517\">without increasing hormone levels\u003c/a>. Maca has also been shown to \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/18784609\">reduce anxiety and depression\u003c/a> while increasing energy. Herbs with these properties are called adaptogens because they help the body adapt to stress. Maca is available in many forms -- capsules, tincture and roasted or raw powder. For cooking the powder is best. The raw powder is bland and mildly sweet while the roasted powder has a rich flavor similar to coffee or chicory.\u003c/p>\n\u003cp>The recipe below combines flax and maca with a high quality protein powder, nut butter, cocoa and raspberry jam. The ratios provide a good balance of protein, carbohydrates and healthy fats. These flavors complement each other, but don’t be afraid to vary the ingredients to suit your own taste. Remember to use organic ingredients whenever possible.\u003c/p>\n\u003cfigure id=\"attachment_52833\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/12/power-balls1000e.jpg\" alt=\"Power Ball - Superfood Snack\" width=\"1000\" height=\"669\" class=\"size-full wp-image-52833\">\u003cfigcaption class=\"wp-caption-text\">Power Ball - Superfood Snack \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cul>\n\u003cstrong>Recipe: Power Balls\u003c/strong>\n\u003cp>\u003cstrong>Makes:\u003c/strong> Approximately 1 dozen balls\u003c/p>\n\u003cp>\u003cstrong>Ingredients:\u003c/strong>\u003c/p>\n\u003cli>1/2 cup of ground flax seed*\u003c/li>\n\u003cli>1/2 cup of protein powder (either plain or vanilla flavor), rice or whey is best\u003c/li>\n\u003cli>1/4 cup of raw maca powder\u003c/li>\n\u003cli>1-2 tablespoons of unsweetened cocoa powder (depending on taste)\u003c/li>\n\u003cli>1/4 teaspoon of finely ground sea salt\u003c/li>\n\u003cli>1/2 cup of hazelnut butter or try another nut/seed butter such as peanut butter, tahini or almond butter\u003c/li>\n\u003cli>1/4 cup of raspberry jam or other all fruit jam\u003c/li>\n\u003cli>1-2 tablespoons of honey\u003c/li>\n\u003cli>1/4 cup of goji berries, dried blueberries or dark chocolate chips (optional)\u003c/li>\n\u003cli>unsweetened, shredded coconut for coating (optional)\u003c/li>\n\u003c/ul>\n\u003cp>[gallery type=\"slideshow\" link=\"none\" size=\"full\" ids=\"52825,52827,52932\"]\u003c/p>\n\u003col>\n\u003cstrong>Instructions:\u003c/strong>\n\u003cli>Combine the flax, protein powder, maca, cocoa, salt and stir well. This is very easy to do in a food processor, but a bowl and spoon works as well.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Add the nut butter, jam and honey and blend all of the ingredients together. When well mixed the dough should stick together (but not to your hands!) when it is pinched between two fingers. If it is too dry add another tablespoon of jam or water and blend it again. If it is too moist and sticky add another tablespoon of protein powder and work it evenly into the mixture.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Add the goji berries, blueberries or chocolate chips if desired and stir them into the dough.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Coat the bottom of a large plate or cookie sheet with shredded coconut.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Gather approximately 1 rounded tablespoon of dough it the palm of your hand and roll it into a ball squeezing gently to make it stick together.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Roll the ball in the coconut and then gently press the coconut into the surface of the ball until it sticks. Place it on wax paper or a plate and repeat this process with the rest of the dough.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Store the power balls in the refrigerator for up to a week or in the freezer for up to three months. Just take them out as needed; there is no need to refrigerate them if they are consumed within a day. Be sure to keep the balls in a tightly sealed container or they will dry out.\u003c/li>\n\u003c/ol>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>* \u003cem>Ground flax seed is easily purchased. However, this flax meal is usually coarsely ground and will result in a gritty texture. It is better to grind your own flax meal in a home coffee or spice grinder. Process it until it is a fine powder and then store it in the refrigerator until you are ready to use it.\u003c/em> \u003c/p>\n\n","blocks":[],"excerpt":"Do you need a quick boost without coffee or refined sugar? Naturopathic Doctor, Dara Thompson shares her recipe -- nutrient dense snacks for people on the go.","status":"publish","parent":0,"modified":1441240640,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":true,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":20,"wordCount":1173},"headData":{"title":"Power Balls: A Superfood Snack | KQED","description":"Do you need a quick boost without coffee or refined sugar? Naturopathic Doctor, Dara Thompson shares her recipe -- nutrient dense snacks for people on the go.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Power Balls: A Superfood Snack","datePublished":"2012-12-17T09:00:36.000Z","dateModified":"2015-09-03T00:37:20.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"52676 http://blogs.kqed.org/bayareabites/?p=52676","disqusUrl":"https://ww2.kqed.org/bayareabites/2012/12/17/power-balls-a-superfood-snack/","disqusTitle":"Power Balls: A Superfood Snack","path":"/bayareabites/52676/power-balls-a-superfood-snack","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>Food is powerful medicine. Each day we need to feed ourselves and I believe that we should make those meals count. As a naturopathic doctor I regularly council people on diet and nutrition. But I learned early in my career that it isn’t enough to tell people what they should eat. Food needs to be satisfying to our senses and emotions. Most importantly, in our fast-paced lives it needs to be easy to prepare. That is why healthy recipes are integral to healthcare.\u003c/p>\n\u003cp>It is much easier to focus on the foods we should eat than on the ones to avoid. One of the best ways to boost nutrition is to include superfoods in our daily diet. They provide more than nourishment, they are nutrient dense and have specific health benefits. For example, darkly colored berries such as blueberries, goji berries and raspberries are one of the richest sources of antioxidants and flavinoids. Eating them regularly reduces inflammation and strengthens blood vessels. They also protect against a variety of diseases including \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068482/\">heart disease\u003c/a>, \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17147415\">cancer\u003c/a> and \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22357723\">diabetes\u003c/a>. \u003c/p>\n\u003cp>After recommending medicinal foods for years, I decided to create my own recipe for superfood snacks. To be honest I needed them myself. With a highly demanding job and two small children it was becoming increasingly difficult to eat a balanced diet. I found myself missing meals and the six-hour lag between lunch and dinner was a set up for low blood sugar. It may be ideal to sit down to three well-rounded meals, but when that isn’t possible it helps to have Power Balls.\u003c/p>\n\u003cp>I designed these snacks to provided sustained energy. They are high in protein and fiber, low in sugar and gluten-free. They also contain the superfoods flax and maca to balance hormones and improve mood. The other ingredients are extremely versatile and can be easily adapted to suit individual taste or avoid allergens. \u003c/p>\n\u003cfigure id=\"attachment_52823\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/12/ingredients-frontroom1000.jpg\" alt=\"Power Ball ingredients\" width=\"1000\" height=\"669\" class=\"size-full wp-image-52823\">\u003cfigcaption class=\"wp-caption-text\">Power Ball ingredients \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cfigure id=\"attachment_52822\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/12/ground-flax1000.jpg\" alt=\"Ground Flaxseeds\" width=\"1000\" height=\"669\" class=\"size-full wp-image-52822\">\u003cfigcaption class=\"wp-caption-text\">Ground Flaxseeds \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>\u003ca href=\"http://www.flaxcouncil.ca/english/index.jsp?p=nutrition1&mp=nutrition\">FLAX\u003c/a>\u003c/strong>\u003cbr>\nCheap and tasty flax seeds are one of the original power foods. Flax seeds are the best vegetarian source of omega-3 fatty acids. These essential fatty acids (EFAs) are extremely important because they include anti-inflammatory, anti-cancer and hormone balancing properties. One of the most common uses of omega-3s is in the \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/21903025\">treatment of mood disorders and depression\u003c/a>. Unfortunately, EFAs are scarce in the modern American diet and supplementation is often necessary. \u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Flax is also a rich source of fiber. This helps to lower cholesterol, bind toxins and prevent constipation. Some of the most important components of this fiber are the lignans. Lignans are phytoestrogens. By binding to estrogen receptors, phytoestrogens can both balance hormone levels in premenopausal women and improve low estrogen symptoms on post-menopausal women. Some lignans are also potent anti-oxidants. The \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23106213\">lignan SDG\u003c/a> for example has recently been shown to protect against \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23106213\">radiation damage\u003c/a>, and has potent anti-cancer effects. Flax seeds are available in both brown and golden varieties but the nutrition profile is similar. It is important to grind the seeds to get their full benefit and to refrigerate or freeze them after they are ground.\u003c/p>\n\u003cfigure id=\"attachment_52826\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/12/maca1000.jpg\" alt=\"Maca\" width=\"1000\" height=\"669\" class=\"size-full wp-image-52826\">\u003cfigcaption class=\"wp-caption-text\">Maca \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>MACA\u003c/strong>\u003cbr>\nAlso known as Lepidium peruvianum, this South American medicinal food has long been used as an \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/18801111\">aphrodisiac\u003c/a> and energy tonic. Clinical trials have shown that Maca can improve libido and may even reverse the sexual side effects from anti-depressant medications. It can increase sperm count and motility in men and is used to treat menopausal symptoms in women. The most remarkable thing is that maca has these effects \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/20616517\">without increasing hormone levels\u003c/a>. Maca has also been shown to \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/18784609\">reduce anxiety and depression\u003c/a> while increasing energy. Herbs with these properties are called adaptogens because they help the body adapt to stress. Maca is available in many forms -- capsules, tincture and roasted or raw powder. For cooking the powder is best. The raw powder is bland and mildly sweet while the roasted powder has a rich flavor similar to coffee or chicory.\u003c/p>\n\u003cp>The recipe below combines flax and maca with a high quality protein powder, nut butter, cocoa and raspberry jam. The ratios provide a good balance of protein, carbohydrates and healthy fats. These flavors complement each other, but don’t be afraid to vary the ingredients to suit your own taste. Remember to use organic ingredients whenever possible.\u003c/p>\n\u003cfigure id=\"attachment_52833\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2012/12/power-balls1000e.jpg\" alt=\"Power Ball - Superfood Snack\" width=\"1000\" height=\"669\" class=\"size-full wp-image-52833\">\u003cfigcaption class=\"wp-caption-text\">Power Ball - Superfood Snack \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cul>\n\u003cstrong>Recipe: Power Balls\u003c/strong>\n\u003cp>\u003cstrong>Makes:\u003c/strong> Approximately 1 dozen balls\u003c/p>\n\u003cp>\u003cstrong>Ingredients:\u003c/strong>\u003c/p>\n\u003cli>1/2 cup of ground flax seed*\u003c/li>\n\u003cli>1/2 cup of protein powder (either plain or vanilla flavor), rice or whey is best\u003c/li>\n\u003cli>1/4 cup of raw maca powder\u003c/li>\n\u003cli>1-2 tablespoons of unsweetened cocoa powder (depending on taste)\u003c/li>\n\u003cli>1/4 teaspoon of finely ground sea salt\u003c/li>\n\u003cli>1/2 cup of hazelnut butter or try another nut/seed butter such as peanut butter, tahini or almond butter\u003c/li>\n\u003cli>1/4 cup of raspberry jam or other all fruit jam\u003c/li>\n\u003cli>1-2 tablespoons of honey\u003c/li>\n\u003cli>1/4 cup of goji berries, dried blueberries or dark chocolate chips (optional)\u003c/li>\n\u003cli>unsweetened, shredded coconut for coating (optional)\u003c/li>\n\u003c/ul>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"gallery","attributes":{"named":{"type":"slideshow","link":"none","size":"full","ids":"52825,52827,52932","label":""},"numeric":[]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003col>\n\u003cstrong>Instructions:\u003c/strong>\n\u003cli>Combine the flax, protein powder, maca, cocoa, salt and stir well. This is very easy to do in a food processor, but a bowl and spoon works as well.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Add the nut butter, jam and honey and blend all of the ingredients together. When well mixed the dough should stick together (but not to your hands!) when it is pinched between two fingers. If it is too dry add another tablespoon of jam or water and blend it again. If it is too moist and sticky add another tablespoon of protein powder and work it evenly into the mixture.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Add the goji berries, blueberries or chocolate chips if desired and stir them into the dough.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Coat the bottom of a large plate or cookie sheet with shredded coconut.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Gather approximately 1 rounded tablespoon of dough it the palm of your hand and roll it into a ball squeezing gently to make it stick together.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Roll the ball in the coconut and then gently press the coconut into the surface of the ball until it sticks. Place it on wax paper or a plate and repeat this process with the rest of the dough.\u003c/li>\n\u003cp>\u003c/p>\n\u003cli>Store the power balls in the refrigerator for up to a week or in the freezer for up to three months. Just take them out as needed; there is no need to refrigerate them if they are consumed within a day. Be sure to keep the balls in a tightly sealed container or they will dry out.\u003c/li>\n\u003c/ol>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>* \u003cem>Ground flax seed is easily purchased. However, this flax meal is usually coarsely ground and will result in a gritty texture. It is better to grind your own flax meal in a home coffee or spice grinder. Process it until it is a fine powder and then store it in the refrigerator until you are ready to use it.\u003c/em> \u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/52676/power-balls-a-superfood-snack","authors":["5402","5014"],"categories":["bayareabites_752","bayareabites_1245","bayareabites_12869","bayareabites_12"],"tags":["bayareabites_10931","bayareabites_10929","bayareabites_10928","bayareabites_10932","bayareabites_10927","bayareabites_10930","bayareabites_309","bayareabites_10277"],"featImg":"bayareabites_52828","label":"bayareabites"}},"programsReducer":{"possible":{"id":"possible","title":"Possible","info":"Possible is hosted by entrepreneur Reid Hoffman and writer Aria Finger. Together in Possible, Hoffman and Finger lead enlightening discussions about building a brighter collective future. The show features interviews with visionary guests like Trevor Noah, Sam Altman and Janette Sadik-Khan. Possible paints an optimistic portrait of the world we can create through science, policy, business, art and our shared humanity. It asks: What if everything goes right for once? How can we get there? 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