Aaannnddd back to Kentucky! It’s a little hotter this time around but definitely still enjoying the climbing:D. Another bonus- not as many people that are crazy enough to deal with the heat; makes for some very quiet craigs. One final project to do for my undergrad and then I will be completely done! Feels so good to not have to go back another year… unless I eventually (most likely) decide to do a masters. My convocation is set for October!

Other than that, I enjoyed my time at home this past weekend! All of my sisters came to Windsor to throw my parents a surprise party for their 35th anniversary. It’s a rare occasion that we all can get together at the same time, was nice to have them all around- especially my oldest sister Melissa who I hadn’t seen in months! After 35 years of marriage, my parents continue to be prime examples of what a truly happy and loving relationship should be! I have been extremely lucky to be a daughter to both of them.

Here’s a picture of me climbing at Lionshead in Ontario last week

Omega-3, particularly marine based EPA and DHA, are increasingly recognized as essential for good health. For example, 250mg of EPA/DHA daily was demonstrated to reduce heart disease by 36% in a meta-analysis of cohort studies and clinical trials. Other than heart health, omega-3s have been demonstrated to be effective in the management of a wide array of inflammatory chronic diseases, brain health and reproductive health. Furthermore, omega 3 is vital in the development of human brains in early life and is shown to reduce risks neurodegenerative disorders both early and later in life. It’s easy to see that omega-3 is an important dietary addition but with current recommendations of 250mg of DHA daily (these recommendations are even higher in people with, for example, heart disease (up to 1000mg)), are fish and fish oils a viable option in terms of sustainability for even a fraction of our population? With fish stocks on the decline, is there another, more environmentally friendly way we can achieve our DHA and EPA recommendations?

Firsts things first, what is omega-3? Omega-3s and 6s are examples of polyunsaturated fatty acids (PUFAs); they cannot be made in the human body and must be acquired through the diet. The three primary omega-3s are alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Omega 3 has a counteracting action to omega 6; while omega 6s promote coagulation, angiogenesis and inflammation for example, omega 3s are anticoagulants, anti-angiogenic and anti-inflammatory. Human evolution was characterized by diets high in omega-3, while low in omega-6; the ratio was most likely close to 1:1. Today, with the rise of westernized diets, ratios reach an astonishing 30:1 (omega-6:omega-3) at times; a big difference from our paleolithic diets. As a result, humans, not adapted to such high levels of omega-6, are plagued with more and more inflammation regulated chronic diseases.

Where can we get omega-3s? While omega-6 is readily available in our diets, omega-3 is less prominent and should be actively incorporated. In marine-based omega-3s (DHA and EPA), algae and phytoplankton are the first sources of omega-3. EPA and DHA move up the food chain to larger fish by bioaccumulation; the best sources of omega-3 come from larger, fattier, marine fish. ALA omega-3 is present in many vegetables, nuts and seeds, with notably high concentrations in flax, chia, walnuts and avocados. Unfortunately, ALA may not be the most viable omega-3 source. In the human body, ALA must be converted to EPA and then to DHA in order for the beneficial end products to be produced; this conversion can be anywhere between 0.2% to 21%. Furthermore, most studies indicate that in order to obtain omega-3 related health benefits, a marine based omega-3 should be consumed. As a result, current omega-3 recommendations are for EPA and DHA; an obvious dilemma in terms of sustainability. Recommendations of 250mg of DHA can be achieved through both fish oil supplements and the diet (about 2 fish per week) but with fish stocks on the decline, how long will we be able to continue using these stocks before fishing industries completely collapse?

Over the past 60 years, there has been drastic development in marine fisheries; in the 1950s production was at 19.3 million tons and by 2009 fish production jumped to an astonishing 163 million tons! It is now estimated that over 70% of the world’s fish stocks are either fully exploited or depleted. Today’s stocks are currently being harvested at a faster rate than they can reproduce. An estimated 90% of all large predatory fish (e.g. tuna, shark, cod and halibut) are gone and trends indicate that at the rate we’re going, food fisheries world-wide could completely collapse by 2050. The current primary EPA and DHA sources of omega-3 are from marine fatty fish like salmon, mullet and mackerel but clearly, with the decline of fish stocks, these sources are not viable for whole populations. The use of alternative omega-3 sources, such as algae and potentially ALA omega-3 with stearidonic acid (to increase the conversion of ALA to DHA omega 3), would significantly reduce impacts on fish levels.

Microalgae are the most common primary producers in the majority of aquatic systems. They convert light and carbon dioxide to energy in the form of carbohydrates, fats and proteins via photosynthesis. Algae for human use isn’t a new concept; it is already used as an alternative DHA source as well as in animal feed, vitamins, cosmetics and food additives. Excitingly, algae could also serve as a potential biofuel source for the future. Algae fats are both vegetarian and environmentally friendly and can grow easily on a large scale; they can ultimately be used to benefit multiple industries (e.g. for biodiesel, animal feed, neutraceuticals). While at present, algae production still needs to be improved (e.g. cost, cultivation, harvesting, species selection and oil extraction), there are still many natural health companies making great algae omega-3 products. Aside from a few great algae omega-3 products already available (e.g. Flora Udo plus DHA), I am very excited about a new algae based omega-3 product that Sunwarrior will have out soon!

Whether or not I have convinced you of the need for more people to switch to an algal sourced omega-3, I strongly believe that algae should be the next step in terms of sustainability for omega-3 supplements. Should practitioners even be recommending the current 250mg (or higher, depending on state of health) DHA if it means that decades from now our fish stocks will have likely collapsed? I’ve given my thoughts now it’s your turn! What are your opinions on the current omega-3 recommendations?

Adarme-Vega C, Lim D, Timmins M, Vernen F, Li Y, Schenk P. (2012) Microalgal biofactories: a promising approach towards sustainable omega-3 fatty acid production. icrobial Cell Factories 11:96

Lenihan-Geels G, Bishop K, Ferguson L. (2013) Alternative Sources of Omega-3 Fats: Can We Find a Sustainable Substitute for Fish? Nutrients 5:1301-1315.

Pereira H, Barreira L, Figuiredo F, Custodio L, Vizetto-Duarte V, Polo C, Resek E, Engelen A, Varela J. (2012) Polyunsaturated Fatty Acids of Marine Macroalgae: Potential for Nutritional and Pharmaceutical Applications. Mar. Drugs 10:1920-1935.

Food and Agricultural Organization of the United Nations (2011) Review of the state of world marine fishery resources. FAO Fisheries and Aquaculture Technical Paper 569:334.

Sorry again for the lack of posts last week, very busy! Finished my last week of the field course last Friday and hit the road Saturday morning to go climb around Ontario! Hit a few of my favorite craigs throughout Milton, Beaver Valley and Lionshead and got back home last night! Had an amazing time catching up with my friends but I am definitely ready to head back to the states- I miss Kentucky! I also decided to cut my hair to a pixie cut… big change but I love it! It’s amazing how easy it is to have short hair!

Here’s a picture of my new do

And also… Here’s a picture on ‘My Super Best Friends’ in Kentucky . Can’t wait to get back!!

This article can also be found on the Sunwarrior website http://www.sunwarrior.com/news/how-can-we-get-people-to-eat-more-fruits-and-vegetables/

Poor nutrition is a leading cause of chronic diseases; low fruit and vegetable consumption is one of the biggest risk factors for death. Currently obesity, high cholesterol, poor fruit and vegetable intake, and high blood pressure are estimated to cause 25% of diseases each year. Furthermore, poor nutrition throughout pregnancy and early childhood has huge impacts for the quality of life and health of individuals later in life. Increasing intake of fruits and vegetables can result in a reduced incidence of disease, lower medical bills, and improved economies. When the health benefits of eating more fruits and vegetables are so obvious, why is the vast majority of the world’s population not getting adequate servings per day? Is it the lack of education, high cost of healthy foods, or maybe the mass advertisement of unhealthy foods? With chronic diseases and obesity on the rise, it is imperative to take action. How can we, as a population, support better health through increased intake of fruits and vegetables?

Why are fruits and vegetables so important to include in your diet? They are excellent sources of nutrients, fiber, and phytochemicals that significantly reduce risks for many chronic diseases including heart disease, stroke, hypertension, cancer, obesity, eye diseases, osteoporosis, dementia, asthma, and diabetes. Mechanisms for improved health include their effects at improving inflammation, insulin sensitivity, hormone metabolism, and glucose tolerance. Greater variety of vegetables and fruits is associated with improved overall health, but unfortunately large proportions of the world’s population don’t get enough servings per day. About 86% of U.S. adults and 91.5% of adolescents don’t get enough fruits and vegetables (5 daily servings). Furthermore, an estimated 2.7 million lives could be saved per year simply by increasing consumption. I’m always baffled to hear people say phrases like ‘I hate vegetables’ when they are such a vital component of healthy diets. Why do some people develop these habits when they are so detrimental to their long term health?

Consumption patterns in childhood are predictive of food preferences later in life. Childhood intake is largely determined by food availability, accessibility, and parental intake patterns. Children in higher income families are often exposed to more variety of fruits and vegetables, resulting in overall higher intakes; in turn, these children are more likely to develop healthy life-long preferences. Due to many factors, lower income families are often not as lucky. Studies indicate that fruit and vegetable consumption is directly associated with socioeconomic status. On the other hand, nationwide medical costs associated with obesity-related chronic diseases are estimate to rise by $48 to $66 billion per year, adding to the disparity of lower income families.

While obesity is rising overall, some populations are more burdened than others. For example, obesity rates for African Americans are 49.5%, Mexican Americans (40.4%), all Hispanics (39.1%) and non-Hispanic whites (34.3%). Income and education play important roles in the development of obesity in developed countries. There is an increase in energy-dense and nutrient poor food consumption; this is most prominent in individuals at a low socioeconomic status. When the price of a muffin, ringing in at 300+ calories is the same as the price of a fruit, under 100 calories, how can people with little money rationally buy something with so little energy? How will they meet their caloric needs? For this reason, the combination of increased availability through reduced prices as well as increased nutrition education can have a powerful impact on disadvantaged families

What are changes that have driven obesity in North America? There are too many to name, but the first one that is most obvious to me is advertisement, which has significant impacts on consumption patterns. The food industry is among one of the top U.S. advertisers; messages currently given are that eating certain foods are normal, rewarding, and fun. The primary goal of food manufacturing is to improve taste, typically through increased fat, calories, salt, or sugar. Advertisement can drive the consumption of these high calorie foods and have significant impacts on the health of given populations. Another change has been convenience. Convenient and ready-to-eat foods are available just about anywhere. If you don’t want to leave the house, you can even have it delivered. When unhealthy foods that have been heavily marketed are so readily available, it’s no wonder we are getting fat as a nation. Improved marketing and distribution explains why the daily calories have risen in the U.S. since the 1970s to 3900kcal per person, per day.

So with all of that said, what can be done to increase the consumption of fruits and vegetables? First things first, we could use the above factors that seem to be driving obesity and turn them in our favor (e.g. marketing, advertisement, and convenience). Second thing would be education. School programs that promote healthy diets have been shown to have huge impacts on the eating patterns of students. When we understand the “why,” we are typically more inclined to make changes. Education on nutrition should start young so children can carry what they learnt throughout their lives. Other interventions can be done at work, in homes, in retail food stores, and in restaurants.

A policy change may have the most significant outcomes by improving access and availability of fruits and vegetables on a population level. A price reduction of just 10% was projected to increase purchases of fruits by 7% and vegetables by 5.8%, although without ensuring a stable supply, this increased demand can result in rising prices. Larger policy changes that support an increased access to fruits and vegetables have the ability to empower everyone to make healthier choices, reducing the incidence of chronic diseases and promoting equality. Finally, incentivizing the purchase of locally grown fruits and vegetables and assisting local farmers would be another important step to promote consumption.

Clearly this isn’t an easy task; in order for change, we need to work together! I’ve given my input, now it’s your turn! What do you think would be a good idea to increase the consumption of fruits and vegetables?

Berthoud H. (2012) The neurobiology of food intake in an obesogenic environment. Proc Nutr Soc. 71(4):478–487.

Black et. Al. (2012) Food subsidy programs and the health and nutritional status of disadvantaged families in high income countries: a systematic review. BMC 12:1099.

Boeing et. Al. (2012) Critical review: vegetables and fruit in the prevention of chronic diseases. Eur J Nutr 51:637–663.

Chandon P, Wansink B. (2012) Does food marketing need to make us fat? A review and solutions. Nutr Rev 70(10):571–593.

Ganann et. Al. (2012) Community-based interventions for enhancing access to or consumption of fruit and vegetables among five to 18-year olds: a scoping review. BMC Public Health 12:711.

Hood C, Martines-Donate A, Meinen A. (2012) Promoting Healthy Food Consumption: A Review of State-Level Policies to Improve Access to Fruits and Vegetables. WMJ 111(6):283-8.

Swan et. Al. (2012) How science thinks and practice acts: bridging the gap in weight management interventions for adolescents. Family Practice 29:i117–i125.

Amazing end to my trip to Kentucky! I arrived back home in Windsor late Sunday night for my two week marine ecology course-so far the course has been pretty fun but I am definitely missing Kentucky and outdoor climbing!! Cannot wait to get back! This past week for the field course we’ve had long days of lectures and fish/invertebrate sampling/testing/catching/etc. Not exactly my cup of tea but I’m always happy to learn and be outside . Last night we had an overnight trip to Peche Island (which is apparently haunted? :p) to do fish collections and recordings- we went out on the water every 4 hours from around 11am till close to 4am. We either went in the water with hip waders and a net or collect nets from the lake by boat. It was a long, cold, rainy and sleepless night but very fun nonetheless!

Aside from the field course, I’m taking the week off of climbing related activities and then will begin training on the hangboard this weekend. Hopefully I’ll be able to keep up my strength while not having access to actual climbing. After the field course I have tentative plans to go up to Lionshead to do some climbing in Ontario and then back to the states after the 2nd week of June! Cannot wait!!

Here’s a picture of me at Torrent Falls in the Red River Gorge in Kentucky!

This article can also be found on the sunwarrior website! http://www.sunwarrior.com/news/tomatoes-a-powerhouse-food/

Lycopene, the major carotenoid in tomatoes, is an up-and-coming power house nutrient with an impressive spectrum of health benefits. Evidence is accumulating on lycopene’s protective effects on many chronic diseases, including heart disease and cancer; it is currently a hot area for modern nutritional research. Want to know more about why tomatoes and tomato products are such a great addition to your diet?

Lycopene is a fat-soluble red pigment carotenoid that is found in many plants, primarily tomatoes but also (to a lesser degree) in guava, pink grapefruit, watermelon, and papaya. Lycopene is the most predominant carotenoid in human blood among the other most common carotenoids, including zeaxanthin, lutein, b-cryptoxanthin, and b-carotene. Like other carotenoids, lycopene is a polyunsaturated hydrocarbon but without the vitamin A activity that other carotenoids have. The small structural variations in lycopene compared to other carotenoids give it both its incredible antioxidant activity (higher than other carotenoids) and its associated deep red color. Lycopene is well absorbed and is transported throughout the body by lipoproteins, accumulating in our adrenals, testes, and liver, with a half-life of 12–33 days.

Strong evidence suggests that fruit and vegetable consumption significantly reduces risks for many chronic diseases. Carotenoids have been implicated to be the major bioactive ingredient in plants due to the high concentrations they are found in the foods we eat. Of carotenoids, beta-carotene is the most well studied, but lycopene is growing in popularity. High concentrations of blood lycopene levels have been linked with lower risks for age-related macular degeneration, lower cancer risks, lower risks for heart disease, and reduced inflammation. The consumption of 30 mg of lycopene per day, through processed tomato products like juice or spaghetti sauce, has been demonstrated to significantly enhance blood lycopene levels and total antioxidant capacities as well as diminish oxidative stress.

The most exciting research on lycopene surrounds its cancer fighting actions. Lycopene has been demonstrated to prevent cancer cell growth in a dose-dependent manner for a number of tissue locations including the mammary gland, endometrium, lungs, and blood. It seems to be particularly strong at preventing sex hormone-dependent cancers, perhaps due to the accumulation of lycopene in sex related tissues. In rat models, lycopene significantly improved the outcome of prostate cancers and has been shown to block cell proliferation by acting on a number of signalling pathways. Lycopene has also been demonstrated to reduce the aggressiveness of tumour development in cancer patients in a number of cancer types. This all sounds amazing but how can a single tomato carotenoid have such incredible health impacts? Why is lycopene such a great cancer preventative?

The cancer fighting potential of lycopene can be partially explained by its antioxidant capacity which exceeds other carotenoids and may be based on its chemical structure. Antioxidants effectively quench free radicals that may otherwise cause oxidative damage by reacting with other molecules. Free radicals are important components of the development of chronic diseases, inflammation, and cancer. Research has also demonstrated that lycopene may promote the regeneration of other non-enzymatic dietary antioxidants (vitamin E and C) as well as boost our internal detoxification systems (phase 2 metabolism enzymes).

How can we get the most from tomatoes in terms of lycopene? Like other carotenoids, the ones in tomatoes (lycopene, phytoene, and phytofluene) are located in the food matrix and are more efficiently absorbed after processing and cooking, which breaks down the food matrix. Since lycopene is lipophilic, it is also best absorbed when it is consumed with fat (e.g. olive oil). Take home point: cook or blend your tomatoes with an oil to get the most bang for your buck in terms of lycopene.

Since lycopene has such great health benefits, should you consider supplementing? Unlike other carotenoids, lycopene at supplemental doses has not been associated with a pro-oxidant effect at an increased oxidative stress level (e.g. from smoking or drinking). Therefore it would likely be a safe option for a supplement. There is convincing evidence that lycopene alone, in either a synthetic or natural form, can prevent cancer. However, when consumed in a food complex with other phytonutrients, lycopene has significantly improved health benefits, likely through a synergistic modulation of transcription. Benefits can therefore be gained by simply adding more tomato or tomato products to your diet, but particularly by cooking tomatoes with oil. If you still want to supplement, make sure that the tomato extract is in an oil suspension.

Tomatoes are not only a nutritious addition to your diet, but they are also delicious! What gets better than sides of salsa, tomato sauce, or one of my favorites, bruschetta? Tomatoes are easy to incorporate into the foods you eat; there is really no reason for you to miss out on this power house food!

Kelkel M, Schumacher M, Dicato M, Dederich M. (2011) Antioxidant and anti-proliferative properties of lycopene. Free Rad Research 45(8): 925–940

Sharoni Y, Linnewiel-Hermoni K, Zango G, Khanin M, Salman H, Veprik A, Danilenko M, Levy J. (2012) The role of lycopene and its derivatives in the regulation of transcription systems: implications for cancer prevention. Am J Clin Nutr 96(suppl):1173S–8S.

Wang X. (2012) Lycopene metabolism and its biological significance. Am J Clin Nutr 96(suppl):1214S–22S.

Only a couple days left in Kentucky and then I’m Canada borne for my field course; I’ve been having so much fun, I can’t believe it’s almost over. I’ve met my climbing goals while out here of being more consistent on 5.12s… time to set a new goal for my next trip!:D My roommate has also joined me down here for my last few days before she heads out west; I’m so glad I got to see her and some other fellow Canadians before heading back to Ontario!

Here’s a picture of me and a few new friends on our way to the craig at PMRP in Kentucky

This article can also be found on the Sunwarrior website! http://www.sunwarrior.com/news/why-vegan/

Have you been thinking of switching to a plant-based diet but still haven’t fully committed to it? Or maybe you’re curious about why people choose that lifestyle? This article will give you the two reasons why I chose to be vegan, and why I think it’s important for more people to convert to a plant-based diet.

My number 1 reason is the environment…

The production of livestock is responsible for 18% of greenhouse gas emissions, causing more harm than all the motor vehicles in the world combined! Livestock production uses about 30% of the surface of the earth; resulting in forest destruction, overgrazing, spreading deserts, loss of fresh water, and pollution, as well as ammonia waste products which contribute to acid rain. Freshwater shortages are becoming a global problem, with a projected 64% of people, by 2025, living in a ‘water-stressed’ area. In order to produce the same amount of animal protein to vegetable protein, you would need 11 times more fossil fuels and 100 times more water! A meat based diet currently uses 7 times more land than one that is based on plants! Over-fishing and aquaculture are also taking a toll on the environment, straining many marine ecosystems and resulting in a strong reduction of biodiversity.

If we`re going to make it as a species, an adequate food supply and intact wilderness are vital. Despite that, we now have an overproduction of food which is unevenly distributed around the world, and this overproduction is ultimately destroying the wilderness. Dramatic shifts to more plant-based diets would be needed in order to maintain our environment. Unfortunately, big companies will continue overexploiting our resources when demand for animal products is so high. North Americans are becoming more and more overweight and chronically ill at the cost of our environment and its survival (and therefore ours) generations from now. I believe that environmental impacts from our diets should be considered just as important as our well-being and good-health—they go hand in hand.

My number two reason is better health…

Let`s first look at where meat consumption really goes wrong, in terms of health. Cooked or preserved meats increase risks for many cancers, including colorectal, esophageal, larynx, gastric, bladder, prostate, and breast cancer. Processed meat consumption was associated with a 42% increase in heart disease risk for each 50g/day increase in consumption. In the Adventist Health study, it was demonstrated that BMI increased as meat consumption increased. Lastly, epidemiological studies have shown an associated risk of meat consumption with diabetes (probably due to the increasing BMIs).

While meat consumption is associated with a slew of chronic diseases, plant-based diets are consistently associated with better health. A lot of the most common cancers are responsive to both diet and lifestyle; an estimated 60% of cancers are thought to be avoidable. This is easily seen in individuals following a clean, plant-based diet that is characterized by an increased consumption of fruits, vegetables, nuts, and seeds. Fruit and vegetable consumption consistently reduces risks for heart disease and other chronic diseases.

A pooled analysis of several cohort studies involving about 76,000 individuals over a decade reported that vegetarians had a 24% reduction in death from heart disease when compared to regular meat eaters. Vegetarians, especially vegans, have significantly lower body weights than the general population; on average, the BMI of vegetarians are 1–2kg/m2 less than omnivores. Epidemiological data suggests that cancer and diabetes rates are both lower in vegetarians. Furthermore, clinical vegetarian dietary interventions have shown significant reductions in fasting blood sugar, although these results may be due to the weight loss of the intervention groups. All in all, it’s easy to see how strong a plant-based diet can be at promoting good health.

And that wraps up the two reasons that convinced me to go vegan; hopefully I`ve shown you how beneficial a plant-based diet can really be. Do you have any other reasons to switch to a plant-based diet?

Fraser GE (1999) Associations between diet and cancer, ischemic heart disease, and all cause mortality in non- Hispanic white California Seventh-day Adventists. Am J Clin Nutr 70, Suppl. 3, 532S–538S.

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Continuing to love it here in Kentucky!! So much climbing to do, it’s amazing! After 3 weeks, I’ve barely scratched the surface of climbing in the Red River Gorge! One more week to go before I go home to take a 2 week field course in Marine Ecology. Am sad that my trip is coming to an end but am so happy I was able to make it out here! Now I have another decision to make, where should I climb next? A few people have been tempting me to live in Kentucky for the summer and deal with the heat… If anyone can deal with 100f weather while climbing, I think it’s me :p… OR I can go out to Colorado or Squamish or somewhere else for the rest of the summer. What do you guys think?

Here’s a picture of me climbing in Kentucky!

Due to a number of misconceptions, many vegetarians and vegans refuse to supplement with vitamin B12, often with the notion that it takes many years for a deficiency to develop. Unfortunately this is not the case and deficiencies have been observed within 2 years on a plant based diet. Long term vegetarians and vegans are at an especially high risk for a B12 deficiency. Among sampled vegetarian populations, deficiencies where present in 62% of pregnant women, between 25-86% in children and anywhere between 11-90% in the elderly. Since many people chose plant based diets for health reasons, it just doesn’t make sense to not to take a B12 supplement. Are you a vegetarian or vegan and haven’t picked up a B12 supplement yet? Or maybe you know someone who hasn’t been convinced? Read on for more!

Vitamin B12 (i.e. cobalamin) has the largest and most complex structure out of all of the vitamins. The name cobalamin was given because of the cobalt that is present within the chemical structure. The cobalt-carbon bond reactivity is the key to B12s bioactivity. Vitamin B12 is an essential nutrient and is required in a reaction which converts homocysteine to methionine, DNA synthesis, myelin production, axon maintenance, energy production by mitochondria, erythropoiesis in bone marrow, etc.

The biologically active forms of cobalamin include methylcobalamin and adenosylcobalamin. There are also two additional forms, hydroxycobalamin and cyanocobalamin (a synthetic form), which can be metabolized into either of the active forms. B12 is only synthesised by bacteria (usually in the form hydroxocobalamin) but is converted to different forms of the vitamin in other animal bodies and accumulates up the food chain. It is therefore not present in plants unless otherwise enriched (e.g. via organic fertilizer). Nutritional yeast may be B12 fortified, in which case about 2 tablespoons typically has 250mg (the RDA value). Blue-green algae (cyanobacteria) also have vitamin B12, but this B12 seems to be inactive in mammals. Nonetheless, vegetarians and vegans alike have limited to no natural sourced B12 in their diets and dietary B12 is typically only achieved through fortified foods (e.g. certain soy products, soy milk, many cereals), animal sourced foods (in vegetarians) or supplements. While theoretically B12 deficiencies can be prevented with fortified foods and nutritional yeast, supplements should be incorporated to ensure no deficiency.

How do we absorb vitamin B12? In human bodies, vitamin B12 in food is bound to protein and is released through stomach acid breakdown. Supplemental B12 is already in a free form and doesn’t need to be further broken down. Free B12 combines with intrinsic factor, which is secreted by the stomachs parietal cells, and results in absorption of vitamin B12 within the ileum by receptor mediated endocytosis. People who are deficient in intrinsic factor (typically older people) will develop B12 deficiencies and require a B12 injection, which bypasses the intestinal absorption phase.

So why worry about a B12 deficiency? B12 deficiencies are associated with a number of health risks including a higher risk for heart disease, neural tube defects in newborns, low bone mineral density, neural degeneration, megaloblastic anemia and dementia. While b12 store depletion may take a relatively long time, once they are depleted, symptoms may occur more quickly, some of which are irreversible. Neurologic degeneration can occur without anemia, so early management of a B12 deficiency is important to avoid irreversible damage.

Deficiency symptoms can be mild to severe and may include lethargy, tiredness, poor appetite, fatigue, numb hands, aging, depression, sore tongue, and forgetfulness. Symptoms are not always indicative of a B12 deficiency because they can be either masked by an iron deficiency or by a high folate intake (in plants). Large amounts of folic acid can correct megaloblastic anemia, however it may actually worsen the cognitive symptoms associated with a B12 deficiency. Folic acid intake shouldn’t exceed 1000mcg from fortified foods and supplements. If you are on a diet with limited to no vitamin B12, it`s a safer option to just supplement rather than wait for symptoms that may or may not occur because of either a high folate intake or low iron intake.

Supplements taken at an adequate dose can effectively treat and prevent a deficiency. They are also quite inexpensive. Most B12 supplements are in the form cyanocobalamin, which is a common synthetic form not found in nature (very cheap and stable), but methylcobalamin, adenosylcobalamin and hydroxycobalamin are also available in more expensive supplements. Doses of cyanocobalamin can range from 100mg-5000mg. Since B12 is water soluble, it can be taken at very high doses without toxicity.

Only about 56% of a 1 mcg oral dose of vitamin B12 is absorbed, but absorption decreases even more when the capacity of intrinsic factor is exceeded (at high doses). Studies have indicated that the supplemental dose should be about 100 times higher than the RDA (250mg) and in deficiencies, 200 times higher. Large doses (between 1000-2000mcg) of B12 can effectively treat a deficiency and allow patients to avoid injections.

Vitamin B12 supplements are an important addition to a plant based diet. They are easy to take, cheap, safe and typically will make you feel better and more energized. If you’re a vegetarian for health reasons, or any reason for that matter, it just doesn’t make sense to not take B12 supplements.

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Rawlak R, Parrott S, Raj S, Cullum-Dugan D, Lucas D. (2012) How prevalent is vitamin B12 deficiency among vegetarians? Nut Rev 71(2):110–117.

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Continuing to love my time down here in Kentucky! After a week of climbing I’ve decided I never want to leave! :p In the process of finding a way to extend this climbing trip as long as possible… maybe I’ll head west? What do you guys think? Yesterday I spent my rest day driving into Stanton and trying acro yoga for the first time with a friend I met on the campground. So much fun! Has anyone else tried acro yoga?

Here’s a picture of me on the warm up climb at Bob Marley craig in Kentucky!

And… Here’s a picture of my new friend Adam and I on a rest day yesterday… first time for me trying acro yoga; I think I’m hooked! So much fun!!

This article can also be found on the sunwarrior website! http://www.sunwarrior.com/news/turmeric-the-curry-spice-with-amazing-health-benefits/

Since curcumin, a bioactive ingredient in turmeric, was discovered, it has been shown to have some amazing health benefits with a wide range of physiological effects. Curcumin has been demonstrated to be antibacterial, cholesterol-lowering, anti-diabetic, anti-inflammatory, anti-cancer, anti-arthritic, etc. It has also been shown to protect against kidney disease, arsenic exposure, and alcohol intoxication as well as support wound healing. These exciting qualities have made turmeric a hot area in nutritional research. Do you love turmeric and have wondered what the benefits of it are? Or are you considering incorporating curcumin into your routine? Read on to learn more!

Turmeric comes from the Curcuma longa L. plant of the Zingiberaceae family. It naturally grows in India (the largest exporter in the world) and other tropical climates. Harvesting is typically done from January to March while the marketing season is from February to May. When not used fresh, the rhizomes of the plant are boiled and then dried to be used as a spice or colorant. There are two main types of turmeric on the market: “Madras” and “Allepy,” named after the regions of India they are cultivated in. Allepy turmeric, which contains about 4–7% curcumin, is predominantly shipped to the U.S. The Madras type (2% curcumin) is typically preferred by British and Middle Eastern markets. It has a brighter yellow colour and is better suited for curry powder.

Although turmeric has been used for thousands of years in Asia, the scientific evidence for any health benefits didn’t arise until the mid-twentieth century. Its medicinal use has been documented as far back as 6000 years ago in India where it was also used as a dye, beauty aid, and cooking spice. In Chinese medicine, turmeric has been used to support the spleen, stomach, and liver. The long list of health benefits from turmeric is truly remarkable. For that reason, since the beginning of curcumin research in the late 40s, popularity has dramatically risen. By 2012, there were 67 clinical trials published and 35 in progress!

The first indication of the anticancer activities from curcumin was by its topical use, where cancer patients had significant symptom relief from external cancerous lesions. Since then, curcumin has been demonstrated potentially protective against many other forms of cancer, including colorectal cancer, pancreatic cancer, breast cancer, prostate cancer, multiple myeloma, lung cancer, oral cancer, and head and neck squamous cell carcinoma (HNSCC). It has also been shown protective against inflammatory bowel disease (ulcerative colitis and Crohn’s), arthritis, H. pylori, GERD, and diabetes. The first report of diabetes protection was in 1972, when curcumin was demonstrated to decrease human blood sugar levels and reduce the dosage of insulin needed in diabetic patients. Curcumin has been shown to modulate inflammatory molecules, enzymes, transcription factors, DNA, RNA, metal ions, etc.

This all sounds great, but what about the bioavailability? Although curcumin has been shown to be effective for quite a few human diseases, it has poor bioavailability (poor absorption, rapid metabolism, and rapid elimination) when in a natural health product concentrated form. As a result, there have been many efforts for improvement. Bioavailability is greatly enhanced in natural health products by reincorporating other components of turmeric. Furthermore, most of the research today on curcumin has used either a curcuminoid mixture or turmeric itself. So to recap, curcumin seems to be the most bioavailable naturally in a food complex whether that’s through the diet or in a natural health product that contains other curcuminoids or turmeric in general.

So how can you incorporate curcumin into your routine? Tumeric and curcumin are sold in varying forms, including capsules, tablets, ointments, energy drinks, soaps, and cosmetics. My personal favorite turmeric natural health product is called “Turmeric Force” by a brand named New Chapter; great product with superior bioavailability. Turmeric is both well tolerated and inexpensive and can be safely added to your routine in a concentrated form. Aside from taking turmeric as a natural health product, you can also get some of the curcumin benefits by simply cooking with turmeric (in curry spice). Turmeric has a distinctly peppery flavor and a mustardy smell that goes great in many dishes.

Clearly turmeric has some promising research; hopefully I’ve convinced you of just how amazing turmeric really is!

Basnet P, Skalko-Basnet N. (2011) Curcumin: An Anti-Inflammatory Molecule from a Curry Spice on the Path to Cancer Treatment. Molecules 16:4567-4598.

Gupta S, Patchva S, Aggarwal B. (2013) Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials. The AAPS Journal 15(1).

Gupta S, Patchva S, Koh W, Aggarwal B.(2012) Discovery of Curcumin, a Component of the Golden Spice, and Its Miraculous Biological Activities. Clin Exp Pharmacol Physiol. 39(3):283–299.

Lal J. (2012) Turmeric, Curcumin and Our Life: A Review.Bull. Environ. Pharmacol. Life Sci. 1(7):11-17.

Thangapazham R, Sharad S, Maheshwari R.(2013) Skin Regenerative Potentials of Curcumin. Biofactors.39(1):141-9.

Sorry everyone for the silence for the past two weeks! Decided to make things a bit easier on myself and just focus on exams… I had my last one this morning! It’s hard for me to imagine that I won’t be going back to classes for next fall! University has been a truly life changing experience: lived away from home for the first time, experienced some super lows and highs and have met a lot remarkable people. I have had amazing professors who really taught me how to think for myself and be open minded. I cannot tell you how much I have appreciated the guidance I have received from a few of my previous professors throughout the last 5 years! I was also introduced to rock climbing in my first year of university; I don’t know where I would be if I hadn’t ever been exposed to the sport. Climbing has been one of the most positive influences in my life and I am so happy to have had the opportunities I have had for climbing related travel and work!

In the past month I’ve had some serious life changes! I quit my job at the nutrition store and gave up my current lease in Guelph, Ontario to reside on a campground in Kentucky for a month to climb ! In that time I’ll have to do some serious thinking (and applying) to figure out where I’ll want to live come June… Although my fall back is to continue to live on a campground and climb for the rest of the summer :p. I am so excited to head down to Kentucky this coming Monday! Yay for being done my undergrad!

Here’s a picture of me climbing to the first clip on a climb at White’s Bluff in Ontario .

This article can also be found on the Sunwarrior website! http://www.sunwarrior.com/news/inflammatory-bowel-disease-crohns-and-colitis-diseases-on-the-rise/

Inflammatory bowel disease (IBD) is a chronic gastrointestinal disorder, characterized by uncontrolled intestinal immune response, that affects many people world-wide. It first cropped up in developed countries in the mid-twentieth century. Since then, there has been a steady rise of cases. In North America it first appeared in northern areas in the 1940s and then in southern areas in the 1960s. IBD results in a huge quality of life reduction; these conditions may lead to frequent hospital visits, surgery, complications, and even death. Do you or someone you know suffer from IBD, Crohn’s, or colitis? This article will give you some good information about these diseases as well as ways to effectively manage them.

IBD is characterized by short term inflammation, frequent remission, and deregulation of intestinal microbiota. Ulcerative colitis (UC) and Crohn’s disease (CD) are two major IBD disorders. UC is characterized by inflammation and deregulated tight junctions in the intestine. On the other hand, CD is characterized by damaged areas of the gut wall, primarily in the ilium and colon. Malnutrition is a particular problem in people with IBD and protein, caloric, vitamin, and mineral deficiencies are common. Symptoms of IBD include weight loss, diarrhea, blood loss, abdominal pain, and fatigue.

While there are obvious genetic predispositions for IBD, including defects of the intestinal epithelial barrier and immune system, the increase in IBD over the past few decades indicates that genetics alone doesn’t regulate IBD. Diet and lifestyle are clearly important contributors. So what has changed in our diets and lifestyles that has resulted in the rise in IBD? What are factors that put you at a higher risk?

Aside from diet, factors that increase risks include smoking, stress, oral contraceptives, lack of or shortened breastfeeding duration, and development in an overly sterile environment. Antibiotic use (including tetracycline, commonly used to treat acne) has also been demonstrated to increase risks for IBD. Furthermore, antibiotic use during pregnancy increases risks for the development of IBD in the child. Antibiotic use is associated with a reduction of beneficial gut bacteria, which are often replaced by harmful bacteria. Common modern practices seem to be making us more prone to many chronic diseases, including IBD.

Our diets also play a large role in the regulation of our gut microbiota. Westernized diets, which are characterized by low-fiber, high sugar, and high meat consumption, often result in deregulated gut microbiota and an increased risk for IBD. Meat consumption increases risks for IBD a number of ways, including its heme and omega-6 content as well as the heterocyclic amines, polycyclic aromatic hydrocarbons (PAH), and N-nitroso compounds (which arise through cooking and result in an increased risk for cancer) that are present. Case-control studies show that sugar, refined carbohydrates, low fruit and vegetable consumption, and high omega-6 intake also increase risks for IBD (as well as most chronic inflammatory diseases).

So what are your options outside of medical treatment, and how can you reduce your risks?

1) Early studies have shown that olive oil (via the oleic acid) and coconut oil (via its medium-chain triglycerides) can have anti-inflammatory properties and help with immune modulation and improve bowel damage.

2) Polyunsaturated fatty acids are also important in interventions. Higher omega-6 to omega-3 ratios are associated with a higher IBD risk; fish oil supplementation has been found to reduce inflammation and symptoms associated with IBD by lowering omega-6 to omega-3 ratios.

3) Cleaner diets, with more fruits and vegetables and fewer animal products, sugar, and refined carbohydrates, may help with the treatment of IBD and be a risk reduction as well.

4) Probiotics (live microbria) have had success in IBD patients by improving immune function and regulating gut bacteria. They are associated with reduced symptoms, reduced inflammation, increased mucosal integrity, and improved overall immune function. Probiotics have minimal to no adverse effects.

5) Aloe and fresh pineapple juice (not boiled) has been associated with a short term improvement in IBD symptoms and a reduction in the associated inflammation.

6) Finally, glutamine supplementation has been shown to reduce intestinal damage, improve nitrogen balance, and improve IBD symptoms.

So to wrap things up: supplementing with a DHA omega-3, glutamine, and probiotics may be a good option for managing IBD. Cleaner diets are also important, with less refined foods, sugar, and meat, and more fruits, vegetables, nuts, and seeds. Stress relief is another important consideration; exercise is great for that, as well as for the reduction of inflammation. Find something you love so that you’ll stick to it; exercise can include anything from yoga to water fitness. Finally, if you’re on an oral contraceptive, consider going off it for a while to see if your symptoms improve without them.

IBD is a troublesome condition that affects many people. Hopefully this article will steer you or someone you know in the right direction in terms of treatment and risk reductions.

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Guangnozzi D, Gonzalez-castillo S, Olveira A, Lucendo A. (2012) Nutritional treatment in inflammatory bowel disease. An update. Rev Esp Enferm Dig.104(9):479-488.

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Neuman M, Nanau R. (2012) Inflammatory bowel disease: role of diet, microbiota, life style. doi:10.1016/j.trsl.2011.09.001.

Starting to feel the stress of finals! Submitted my last project of the semester today and have my final class tomorrow morning! Time to get down to business for my exams! As a result, I may have to cut down to one blog post a week for the next 2 weeks! Sorry everyone! Cannot wait to be done on the 17th!!

Here’s another picture of me at half way log dump in Ontario!

This article can also be found on the Sunwarrior website! http://www.sunwarrior.com/news/female-athletes-and-amenorrhea/

Women are becoming more and more involved in competitive sports and intense workout regimes, but with this rise, amenorrhea (loss of menses for at least 3 months) is also increasing. Amenorrhea from athletics can be due to a number of things such as a high physical demand, low body fat, and negative calorie balance. While some quickly say, “it’s a blessing,” that statement is a far cry from the truth; amenorrhea is associated with serious reductions in heart, reproductive, and bone health. Being an athlete in a low body-weight driven sport, I know how hard finding the right balance can be. Furthermore, there is far too little information about the effects of excessive exercise and low body fat on female health out there, probably because our society typically praises thin and fit women. With that said, this article will be a resource for those struggling with amenorrhea as well as an eye opener for the rest.

Maintaining low body weight for performance and looks is common, especially in females. Increased energy expenditure without high enough calorie intakes will lead to an energy deficit, which is required for weight loss. While this is okay short term, a sustained negative net calorie intake eventually will result in a reduction of many important functions such as growth, reproduction, heat control, etc. In females, low energy causes a disruption in the hypothalamo-pituitary-gonadal axis that results in first irregular periods and then loss of menses all together. With body fat in mind, approximately 17% body fat (regardless of how heavy you are) is the minimum females need to maintain reproductive health, but for many sports, athletes are even below 12%.

Menstruation is a particularly sensitive function that is a sign of reproductive health. It requires complex interactions between the hypothalamus, pituitary, and ovaries. Menstrual dysfunction is characterized by reduced or absent luteinizing hormone (LH) pulses; decreased follicular development, ovulation, and luteal activity; and ultimately low levels of estrogen and progesterone. These changes result in a halt in endometrial proliferation and an absence in menses. The main factors for amenorrhoea in athletes are body weight, body fat, physical and psychological stress, and energy balance. Low-fat and high fiber diets also seem to decrease estrogen in the body by decreasing energy and usable fats to produce hormones (keep in mind, this is typically a good thing in most people).

So what’s the big deal about having a disruption in reproductive health while you’re young and not ready for kids anyways? Aside from a higher risk for heart failure, risk factors for low bone density and osteoporosis significantly increase with each missed period. Irregular periods are associated with a four-fold higher risk for stress fractures in athletes, and the prevalence of low bone density is even higher in females with amenorrhoea. Think I’m exaggerating about the effects of amenorrhea? Low bone density was actually found in 21.8% of American elite female athletes who were tested. Pre-menopausal females who have lost their period for 6 or more months should get a bone density scan done.

Bone remodeling begins at conception and is determined by both bone degradation and bone formation, which are crucial for maintaining the skeleton as well as blood calcium. Estrogen is vital for bone growth during early adolescence; bone mass doubles during puberty and peak bone mass occurs at about 17 years of age. Estrogen stimulates osteoblasts and inhibits osteoclasts, as well as increases growth hormone secretion; for this reason, a deficiency will favor demineralization. The effect of an estrogen deficiency during puberty is even greater and results in a much lower peak bone density. Although a restoration of menses in females with amenorrhea is associated with increases in bone density, at a certain point of bone loss, bone mass will not be fully restored.

But wait, I thought exercise helps increase bone density? To a point, that is most certainly true and certain exercises seem to be particularly effective at this. For example, weight-bearing and high-impact sports like gymnastics have positive effects on bone density, even when amenorrhoea is present, while the opposite is true for non-load bearing, endurance sports like running. Athletes who do weight-bearing activity are seen to have 5–15% higher bone mineral density than other athletes. The main reason for this variation between endurance and weight bearing sports is mechanical stress increases mineral deposits while promoting collagen production. The problem with exercise comes when you don’t get enough calories to support your physical demands. In exercising females, bone formation is supressed within 5 days of a calorie restriction while the rate of bone degradation is increased. Earlier onset of intense training (through and before puberty) with inadequate calories presents an even greater risk for low bone density.

Clearly amenorrhea should be taken seriously and managed quickly to avoid significant bone loss; what steps can females take? Treatment is highly individual according to age, sport, diet, and lifestyle. The most important adjustment is a higher net calorie intake, whether that comes from eating more, exercising less, or both. Hormone replacement therapy and oral contraceptives are the most commonly prescribed treatment but, while menses will return, there is very little evidence that this option will replace bone loss. When only estrogen deficiency is present without a calorie deficiency, less bone is lost than the reverse, when there is a calorie deficit but no estrogen deficiency. Calorie intake seems to be the most important contributor for bone health improvements.

Specific nutrients are also important considerations while managing amenorrhea. Higher fat diets support enhanced estrogen (made from cholesterol) in women, especially diets higher in omega-6s (contrary to what most Americans would want). Other than fat, adequate protein, vitamins, and minerals are required for bone health. Calcium and phosphorous are needed for mineralization, vitamin D for calcium absorption, vitamin C for collagen formation, and vitamin K and B12 for protein synthesis and calcium utilization. Calcium and vitamin D insufficiency are quite high in athletes; in fact, a study on adolescent gymnasts showed that 83% of them had vitamin D insufficiency and 72% of them had inadequate calcium intakes. While managing amenorrhea, supplementation with calcium, vitamin D (and K2), and possibly B12 if you’re a vegetarian, as well as eating more fruits, vegetables, and fatty and protein rich foods is important to maintain and enhance bone density.

To wrap things up, amenorrhea should be quickly managed with a higher intake of calories, fat, protein, and essential nutrients. If you have amenorrhea, take it seriously! Visit a doctor or naturopath, but make sure you’re equipped with information; many doctors still do not know how to adequately manage this problem (feel free to print this article out and bring it with you). Awareness for low body fat in female athletes has yet to be appropriately addressed, given the pedestal most fit females are put on. By no means am I saying that female fitness is a bad thing, just that when fitness gets to the point of a loss of periods, something needs to be done for the sake of your long term health. Amenorrhea is not a blessing; more people need to see it that way.

Lambrinoudaki I, Papadimitriou D. (2010) Pathophysiology of bone loss in the female athlete. Ann N Y Acad Sci.1205:45-50.

Roupas N, Georgopoulos N. (2011) Menstrual function in sports. Hormones 10(2):104-16.

Turner L. (2011) A meta-analysis of fat intake, reproduction, and breast cancer risk: an evolutionary perspective. Am J Hum Biol. 23(5):601-8.

Vyver E, Steinegger C, Katzman DK. (2011) Eating disorders and menstrual dysfunction in adolescents. Ann N Y Acad Sci. 1135:253-64.

Happy Easter everyone!!

My Easter weekend was pretty eventful! My parents came down for brunch Friday; good to see them and my sister! It’s been a while since I’ve been home, I think I’m starting to feel a little homesick (after 5 years of university :p). Perfect timing since I’ll be home soon enough! After my trip to Kentucky I’ll be spending 2 week there while I do a fish ecology field course . Where to next? I have no idea! (kind of frightening :p). This weekend I also worked, climbed and am trying to get through a Game of Thrones marathon before the new episode tonight! Anyone else fans?

Another bouldering picture from a few summers ago! I’ve posted so many bouldering pictures lately, you’d think I actually do it :p. Maybe this summer I’ll go bouldering at least a few times! This picture was taken at Half Way Log Dump in Ontario.

This post can also be found on the sunwarrior website! http://www.sunwarrior.com/news/why-you-should-eat-chocolate/

Do you love chocolate or the way you feel after eating it? You may be unsure of whether chocolate is healthy, or maybe you avoid chocolate because of the sugar or milk. This article will give you insight into the world of chocolate in terms of its history, health effects, and—most importantlywhy you should choose to relish it. Enjoy!

Carl Linnaeus, in 1753, named chocolate Theobroma cacao which translates to “food for the gods.” This name was given for good reason, illustrated by chocolate’s use throughout history. The medicinal use of chocolate has a long past; the first report was by Hernan Cortes, a Spanish conqueror, after his contact with the Aztec empire. He emphasized that the chocolate beverage he was given was energizing and provided him and the other soldiers with enhanced strength. Reportedly, it was used by the Aztec emperor, Moctezuma, before visiting any of his wives to increase his libido. Clearly our ancestors had it figured out, even before all of the science, that there was something special about chocolate.

Throughout history, chocolate has been used for many medicinal purposes including (but not limited to) diarrhea, fever, intestinal upset, stomach ache, fatigue, PMS symptoms, syphilis…the list goes on and on. Chocolate became widely known by the 17th century in early modern Europe; it was even a regularly stocked item for prescription compounding. By the 18th century, chocolate became linked with milk to give rise to milk chocolate. It wasn’t until about the 1900s that chocolate consumption switched from a medicinal purpose to more of a confectionary one. And it was even later, by the end of the 20th century, that scientific interest on the benefits of chocolate was really introduced. Research into the health effects of chocolate has been focused on stearic acid, the stimulant theobromine, and flavonols; all are present in high-quality dark chocolate.

Chocolate and cocoa are made from cacao beans, the seed of Theobroma Cacao. Cacao beans contain about 50–57% fat, which is called cocoa butter. Cocoa butter is composed of about 44% oleic acid, 25% palmitic acid, and 33% stearic acid. These fats have received scientific notice since they do not increase LDL cholesterol like other fats, and furthermore have healthful effects. Cocoa is the non-fat component of pure cocoa bean extracts while chocolate, on the other hand, is the manufactured cocoa product. A good quality dark chocolate will only have cocoa, cocoa butter, and sugar; lesser quality ones tend to have a lot of filler ingredients (including milk).

Although both theobromine and stearic acid have promising health effects, most research in recent years on chocolate have focused on flavanols, with particular emphasis on their effects on heart disease risk. Flavanols are a subclass of flavonoids which are in turn a subclass of polyphenols, a type of phytochemical (plant chemical). Although flavanols are found at low concentrations in red wine, tea, and many fruits, flavanols are found in the greatest concentrations in dark chocolate (responsible for its bitterness) at about 510mg per 100g!

So what’s all the buzz about in terms of health effects? Studies suggest that dark chocolate decreases blood pressure, reduces inflammation, improves insulin sensitivity and vascular health, increases total blood antioxidant capacity, significantly reduces LDL and total cholesterol, and overall decreases risks for heart disease. In a meta-analysis, higher chocolate consumption was associated with a 37% reduction of heart disease risk, 31% reduction of diabetes risk, and 29% reduction of stroke risk! These benefits are thought to be primarily derived from the flavanol content in dark chocolate. Therefore, when buying chocolate it’s important to consider the flavanol content so you can get the most bang for your buck.

What are some factors that influence the flavanol content? Processing is huge! Increased time for fermentation and roasting as well as higher temperatures will result in more flavanols lost. Alkalization, which is a Dutch process, pretty well wipes the flavanol content out. Lastly, bean selection is another indicator of the flavanol content; a better quality bean will typically have more flavanols.

This is all great, but before you go and mow down on that entire box of chocolate, the calorie content (at about 500kcal/100g) should be addressed. Although chocolate is associated with many amazing health effects, calorie consumption will continue to be the stronger predictor for weight control, diabetes, and heart disease risk. Take home message: enjoy—but in moderation! The high sugar content of most chocolates should also be considered. There are plenty of raw, vegan, and low sugar chocolates out there that would make great options for a flavanol rich, healthy chocolate. My personal favorite is a Canadian brand named Giddy Yoyo chocolate; delicious!

Finally, why fair-trade? The current chocolate supply is largely controlled by a small number of big companies; Hershey’s and M&M alone control more than two-thirds of the chocolate industry today. This has led to child slavery and unsafe working conditions in cocoa farming. These companies need to be held accountable! How do we do that? Buy fair-trade!

The health effects of good quality dark chocolate are bountiful, so treat yourself to a good quality and fair-trade chocolate!

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