A few pages from my new book A Healthier YOU!

Here is a few pages from my new book A Healthier YOU from the super food reference section in 
Chapter 4 If you would like to pre-order my book please contact me at drNanceMacleod@gmail.com

Chapter 4 Reference guide to Super Foods  
Common name: Cacao (raw Chocolate nut) Pronounced Ka KA oh or Ka Cow Botanical name: Theobroma cacao
Insert Fig 8 –

Cacao Description: The cacao tree is a small evergreen tree, growing in South America and the West Indies It grows from 12 to 25 feet high, branching at the top; when cultivated it is not allowed to grow so high. The stem is erect, 4 to 6 feet high; the wood is light; the bark is thin, somewhat smooth, and brownish. The seeds are numerous, compressed, 1 inch long, reddish-brown externally, dark-brown internally, and imbedded in a whitish, sweetish, buttery pulp. History and general information: The Cacao tree was cultivated in Mexico and Central and South America for many years. Indeed, long before the discovery of North America, at one time Cacao was used by the natives as a major source of food as well as currency. Currently it is chiefly cultivated in Brazil, Costa Rica, Guayaquil, Ecuador, Venezuela, Peru, Guatemala, the island of Trinidad, and most of the other West Indian Islands; also in Africa, Ceylon, Samoa, and other parts of the globe.

Chapter 4
Reference guide to Super Foods Cacao
History and general information: The Cacoa are the seeds taken from the fruit. Cacao nuts or seeds are prepared either by natural drying techniques, in which case they retain their rich mineral and nutritional value. They will also retain their bitterness and astringency. The sweating process is another process used and much of the rich nutrition is destroyed. Organic Raw Cacao nuts that have been naturally dried are the richest in nutrition, minerals and flavour. Cacao beans contain 12-50% fat and no sugar, depending on the variety and growing conditions. There is no known evidence linking Cacao bean consumption with obesity. Cacao is an incredibly rich source of Magnesium, with more antioxidant Flavonoids than Red Wine or Green Tea, and Phytochemicals like Theobromine and Anandamine that boost your mood and energy. History and general information A raw Cacao nut contains 1/12th the amount of Caffeine as a same sized coffee bean. Cacao does contain Theobromine and when absorbed acts as a diuretic, and has a stimulant action, similar to Caffeine. However Theobromine absorbs very differently than Caffeine. It absorbs slowly and breaks down naturally in the body and has a positive effect on the nervous system, brain, heart and circulation due to the high amount of easily assimilated minerals.

Chapter 4
Reference guide to Super Foods Cacao
Benefits reported:

Magnesium- Cacao is remarkably rich in Magnesium. This is likely the primary reason women crave chocolate during the menstrual period. Magnesium balances brain chemistry, builds strong bones, and is associated with emotional states of happiness and contentment. Magnesium is the most deficient major mineral on the Standard American Diet (SAD); over 80% of Americans are chronically deficient in Magnesium!

MAO Inhibitors Cacao seems to diminish appetite, due to its Monoamine Oxidase enzyme inhibitors (MAO inhibitors) - these are different from digestive enzyme inhibitors found in most nuts and seeds. These rare MAO inhibitors actually produce favorable results when consumed by allowing more Serotonin and other neurotransmitters to circulate in the brain. According to Dr. Gabriel Cousens, MAO inhibitors facilitate youth and rejuvenation.

Phenylethylamine (PEA) is found in chocolate. PEA is an adrenal-related chemical that is also created within the brain and released when we are in love. This is one of the reasons why love and chocolate have a deep correlation. PEA also plays a role in increasing focus and alertness.

Anandamide (The Bliss Chemical) A neurotransmitter called Anandamide, has been isolated in Cacao. Anandamide is also produced naturally in the brain. Anandamide is known as "The Bliss Chemical" because it is released while we are feeling great. Cacao contains enzyme inhibitors that decrease our bodies' ability to breakdown Anandamide. This means that natural Anandamide and/or Cacao Anandamide may linger, making us feel good longer when we eat it.

Chapter 4 Reference guide to Super Foods Cacao

Benefits reported: Iron: Cacao contains 314% of the U.S. RDA of Iron per 1 ounce (28 gram) serving. Iron is a critical mineral in nutrition. Iron is part of the oxygen carrying protein called hemoglobin that keeps our blood healthy.

Chromium: Chromium is an important trace mineral that helps balance blood sugar. Nearly 80% of Americans are deficient in this trace mineral. Cacao has enough chromium to help reverse deficiencies in this mineral.

Antioxidants: Cacao contains the highest concentration of antioxidants of any food in the world. These antioxidants include Polyphenols, Catechins, and Epicatechins. By weight, Cacao has more antioxidants than Red Wine, Blueberries, Acai, Pomegranates, and Goji Berries combined! Cacao has many other trace minerals like:

Manganese which assists iron in the oxygenation of the blood and formation of hemoglobin.

Zinc plays a critical role in the immune system, liver, pancreas, and skin.

Copper is found naturally in plants with Vitamin C. In the human body, Copper helps to build healthy blood.

How to use:

• Try eating them straight, a tablespoon at a time. Chew thoroughly and experience the taste extravaganza of Raw Chocolate.

• Add to coconut-based or fruit-based smoothies to enhance the flavor.

Chapter 4 Reference guide to Super Foods

How to use:
• Add Agave Nectar or Honey or another sweetening agent to the raw Cacao nibs and chew

• Freeze Cacao nibs with sweeteners (Agave Nectar or Honey are fantastic). Eat cold.

• Blend Cacao nibs into herbal teas with the Peruvian super food Maca.

• Add Cacao nibs to raw ice creams for the best chocolate chips in the world.

• Create a raw chocolate bar! Blend the following raw ingredients together: Cacao nibs, Agave Nectar, Carob powder, Maca, Coconut oil, Chia seed and Cashews. Pour into a mold and freeze. Enjoy cold or at room temperature. Cacao is great fun for everyone - especially kids! Refrigeration of these cacao nibs is not required, although recommended. Cacao nibs keep well in cool, dry conditions.

Chapter 4 Reference guide to Super Foods

Common name: Chia Seed 

Pronounced: Chee ahh

Botanical name: Salvia Hispanica Description: Chia (Salvia Hispanica) is a plant of the genus Salvia in the Mint family. It originated in the central Valley of Mexico. It was largely cultivated by the Aztecs in Pre-Colombian times and was one of the five most important food plants at that time. After the arrival of the Spaniards, the plant became almost extinct because of cultural and religious reasons. Chia is grown commercially for its seed. It is very rich in omega-3 fatty acid since it is the vegetable source with the most omega-3 content, specifically A-Linolenic Acid or ALA. It also adds antioxidants and a variety of vitamins, minerals and fiber. The word Chia is derived from the Aztec word “chian”, meaning oily. The present Mexican State of Chiapas got its name from the Nahua “chia water” or “river." The species was named Hispanica ("of Spain") because Linnaeus described the species from cultivated plants in Spain. Chia is an annual herb growing to 1 m tall, with opposite leaves 4–8 cm long and 3–5 cm broad. Its flowers are purple or white and are produced in numerous clusters in a spike at the end of each stem. Chia seeds are typically small ovals with a diameter of about one millimeter. They are mottle-colored with brown, gray, black and white. Chia seeds typically contain 20% Protein, 34% Oil, 25% Dietary Fiber (mostly soluble with high molecular weight), and significant levels of Antioxidants.

Chapter 4 Reference guide to Super Foods  

Common name: Chia Seed

Antioxidants include Chlorogenic and Caffenic acids, Myricetin, Quercetin, and Kaempferol Flavonols. The oil from chia seeds contains a very high concentration of Omega-3 Fatty Acids — approximately 64%. Chia seeds contain no gluten or trace levels of sodium. There are no known toxic components of Chia. History and general information: Chia seed were traditionally consumed in Mexico, the southwestern United States, and South America, but were not widely known in Europe. The United States Food and Drug Administration regards Chia as a food with an established history of safe consumption. Historically, Chia seeds served as a staple food of the Nahuatl (Aztec) cultures of Central Mexico. Jesuit chroniclers referred to Chia as the third most important crop to the Aztecs. Tribute and taxes to the Aztec priesthood and nobility were often paid in Chia seed. Today, Chia is grown commercially in its native Mexico, and in Bolivia, Argentina, Ecuador, and Guatemala. A similar species, Golden Chia, is used in the same way but is not widely grown commercially.

Chapter 4 Reference guide to Super Foods

Chia Seed Benefits reported:

• Rich in Calcium and Iron content making it an excellent food for women in their child bearing years and beyond menopause • High Fibre content helps those watching their weight

• Chia seed holds 14 times its weight in water so it helps to swell the stomach and alleviate feelings of hunger while providing a nutrient rich food to cleanse the colon and bowels for more effective digestion.

• Superior ratio of Omega 3 to Omega 6 Fatty Acids, Fibre, Antioxidants and Minerals.

• Perfect food for anyone concerned about fighting the aging process

• Can help reduce fatigue

• Strengthens heart muscles

• Improve blood circulation and flow

• Supports healthy blood sugar levels

• Promotes agile joints

• Improves digestion

• Enhances mental clarity and memory

• Helps to provide the key nutrients that children and adolescents need to develop into strong and healthy adults.

Chapter 4 Reference guide to Super Foods

How to use: Chia seed may be eaten raw as a dietary fiber and omega-3 supplement by adding the seeds to your yogurt, cereal, salads and fruit.

Grinding chia seeds produces a meal called pinole, which can be made into porridge or cakes.

Chia seeds soaked in water or fruit juice are also often consumed and are known in Mexico as Chia Fresca, or Bubble water. The soaked seeds are gelatinous in texture and are used in gruels, porridges and puddings. Ground Chia seeds are used in baked goods including breads, cakes and biscuits. Chia sprouts are used in a similar manner as Alfalfa sprouts in salads, sandwiches and other dishes. Chia sprouts are sometimes grown on porous clay figurines which have led to the popular (U.S.) cultural icon of the Chia Pet.