As you finally get rid of the Easter chocolate that you have been working through over the past couple weeks, I thought I would introduce you to a "superfood" that will help you with those sweet chocolate fixes.

My wife is addicted to chocolate.  So over the past few years she has looked for and found anyway she can to be healthy while still getting in her staple chocolate.  Her answer is… "cacao".  For those of you who think that's spelled incorrectly, it's not.  Cacao is cocoa in it's raw form.  From the cacao bean, it is processed using heat and other manufacturing techniques into cocoa.  By the time it gets to us in chocolate bars, all the yummy goodness has been processed out of it.  

in the 16th century, cacao was cherished, it was actually a form of money and only the wealthiest of people actually ate it.  People even had cacao gods that they prayed to.  

These people knew the value of the cacao wasn't just the bean itself, but because of the benefits of consuming this mouth watering food.  One of the best properties of cacao is it's high content of magnesium.  It is said that "over 80% of the US population is deficient in magnesium" (Naked Chocolate).  Magnesium supports the heart, increases brain power, helps with bowel movements, relaxes cramping during menstruation, relaxes muscles, and helps build strong bones.  

Studies have been done on rats to show that the effect of using cacao as a supplement to increase magnesium levels actually corrected the rats negative effects from the magnesium deficiency.  

Not only does it help increase your magnesium levels but it's super high in anti-oxidants.  We all know that we want anti-oxidants to make us look and feel younger, right?

The benefits of cacao go on, but really you have to try it to believe it!  Cacao tastes different to cocoa and processed chocolate bars.  It's more bitter, but still delicious.  

There are so many ways to eat cacao, you wouldn't believe me.  I suggest if you want to go out and start using this "superfood", you google it and have a look at the recipes.  We make delicious smoothies, the most divine chocolate mousse, our son has it on his oats in the morning, chocolate balls… anywhere that you could eat chocolate, you can eat cacao… And then some!

Now the even better thing about cacao, is that usually what you mix it with is also packed with nutrients.  In our "mousse" we use, cashews, cacao and bananas.  In chocolate balls, we use cacao, dates, nuts, etc… So all of our "treats" are loaded with good for you ingredients.  I can actually feel good about giving our son chocolate treats.  It doesn't have to be a "reward, but can be a daily occurrence.  

So instead of feeling guilty about having chocolate, feel good that you are feeding yourself a nutrient-dense "superfood" and enjoy every morsel.  Oh… one other thing I love about cacao is that because it's so rich, you won't want to sit down and binge on it.  Healthy for you and not making you fat!  Now that's my kind of chocolate.

Here is one of our favourite cacao ball recipes.  It's SOO easy to make!

1 cup of walnuts
1 cup of dates (pitted)
1/4 cup of cacao
a small handful of sultanas for a bit more sweetness
Desiccated or flaked Coconut

But them into a food processor and blend together.  
Roll into balls and then into coconut.
EAT!

By the way… You can get cacao at your local health food store.  Make sure you note the spelling… The store can have cacao and cocoa right next to each other.

At Targeted Fat Loss, we are constantly striving to provide you with a holistic approach towards your health and wellness.  This is one of the major reasons I have started working with the Chiropractic team at Neurohealth Chiropractic, in Allambie.  Chiropractic work and massage therapy go hand in hand, creating an incredibly holistic approach to helping you feel your best.

When we look at both modalities individually...

Chiropractors work on your nervous and skeletal systems.

As your massage therapist, I work on your muscular, skeletal and fascial systems.  

The benefits of us working together on your nervous and skeletal system as well as your muscular and fascial systems in your body creates a longer lasting benefit from the work we are doing.

If you have a massage before (or after) your chiropractic treatment, it will help to loosen the muscles, making the adjustment easier.  It will also loosen the fascia around the adjustment sites, helping to prolong the effects of your adjustment.  If you remember from my last article about fascia... The fascia wraps around everything in your body.  So, if the fascia is bound up and your chiropractor adjusts the bones, the fascia can pull the adjustment out of whack quicker than you would like.  So by releasing both the muscle and fascia you will create a longer lasting benefit from your chiropractic treatment.  

Not only do your adjustments hold longer if you get a massage.  It works the other way as well.  Your chiropractic treatment will most definitely make a massage easier and will extend the benefits of having a massage.

Both chiropractic and massage are great individually, but together they are even better!  

Bound up muscles can prevent Fat Loss…
 
I know that may seem a bit hard to believe, but let  me explain…
 
Let me first explain fascia and how it binds your muscles.  If you ever look at a piece of steak and see the thin white stuff that is in the meat... That is fascia.  Fasica is a big web in your body that connects everything.  It surrounds all your muscle connecting it to bone, organs, and other muscle.  So when it is tight around your muscles it can cause major restrictions in your body.
 
So what does that mean to you and fat loss?  Read the 4 reasons below to discover more…
 
1.       If you have bound up fascia…  It leads to restricted range of motion during your exercise, leading to poor form.  This leads to injuries and days away from training.  Less training, means less fat burning!
 
2.       If you are actually in pain from bound up or tight muscles, this creates stress in your body.  Stress in your body sends your hormones out of balance.  One of the most crucial parts of losing fat with ease is to have balanced hormones.  If you send your cortisol levels (stress hormones higher) you may find that not only will you not be losing fat, you could actually be gaining fat.  Yikes!
 
3.       My number #1 rule of training is to do your best to improve your results every time you train.  This bound up fascia can prevent you from improving your results.  For example… If you are a runner and have bound up fascia in your hips, which is very likely, your stride might be restricted and you may struggle to improve your time each time you run.
 
It is so important to improve your results every time, because if you are improving you are   getting stronger.   If you are getting stronger, your metabolism will increase and you will burn more fat.  Yeah!
 
4.       If you have bound up muscles… they won’t grow.  They will constantly be restricted by the fascia and working against you.  When you get a massage using myofascial release technique… you can release this tension.  Your muscles will grow and as they grow… your metabolism increases and you can become a fat buring machine.  And really… when losing fat, isn’t that what you want?

According to an article in Sydney Morning Herald, a diet high in fat leads to inflammation and scarring in the brain.

I can only assume that the study was based on "bad fats", like trans-fats (found in junk food) for example. We know that good fats are actually healthy - sometimes they get a bad rep from studies like this. Many people jump to the conclusion that all fat is bad for you, but this simply isn't true.

 

In fact, in some individuals, a moderate to high dose of 'good fats' can actually lead to improved brain function, fat loss and a variety of other beneficial effects on the body.

 

On the flip side, eating bad fats can lead to inflammation through the brain and through the body as well as an (almost) endless list of chronic disease and dysfunction.

 

When choosing which 'diet' to follow, you will do better on one that contains good fats.These actually balance out any bad fat that you choose to eat.

 

A low/no fat diet has all sorts of problems associated with it - hormones (our body's messenger) rely on a supply of good fat to work properly. Without it, our hormones get all messed up, and we will actually hold onto fat, rather than burn it.

 

So much for all the lo/no fat marketing hype!

 

The easy way to ensure you are getting enough good fat is to regularly take a good quality fish oil supplement and (obviously) avoid eating those nasty trans-fats.

I must admit, I have already started this journey, but I don’t think I ever really got my mind into the game. By the time I have started this blog, I have already released about 8 cms (3.14inches) from around my waist. Yes, I’m feeling good and I still have quite a bit to go.

Before I was pregnant I was actually lifting cars! Check it out… http://tinyurl.com/kericarlift I was full of muscle and even though I was without a 6-pack, was still doing well for myself.
 
I liked my body and felt sexy and strong. Now, even though according to my clothes, I’m smaller than I was then, I have fat in places I didn’t and a heck of a lot more of it. I have more aches and pains and a general lack of fitness.

Of course the c-section hasn’t helped. I have started back with weight training and have this weird thing where I don’t actually have any feeling in my lower abdominal muscles. I used to feel it and be able to control it. Now… nothing! So, I’m feeling back at square one.
 
Back to about 4 years ago when I first met my husband and he started teaching me about weight training. Back to when I had nothing. Where it once was… I can find it again!

Here I am at the beginning, and today I start by confessing my addiction to chocolate. I eat it everyday! This is ok in moderation, but when losing weight or being healthy, eating lots of chocolate that is poor quality is not the way to go about it. SO… I will talk to my hubby today and tell him what’s been happening for me and get ready to quit this addiction. Anyone else with me?

Are you struggling to lose weight?  Have you tried lots of diets, only to find they don’t work for you?

I work with many women who have struggled in the past to lose weight.  The underlying issue for many of them is that they simply don’t enjoy it. 

Discover Ways to Have Fun and Lose Weight!

Think of something you absolutely love to do.

For me, I love being with friends and family.  It would take a lot for me to cancel an appointment that I have with them. 

When you think of that thing you love to do, do you feel the same way?  Wouldn’t it be hard to drag yourself away from it?

Here’s a little secret…

As far as eating is concerned… Moderation is KEY!

Again, when you realize that you can LOVE what you eat by learning what’s right for you to eat for YOUR body, then it will be easy for you to eat healthy foods.  

How to do a chinup   Start by gripping a set of rings (these are the safest way to do chinups - they allow your arms to rotate  through a natural motion), alternately you can use a bar. These should be overhead and your hands should be about shoulder width apart. Breath out and squeeze your shoulder blades together and down your back. This sets the shoulders in place. When your entire bodyweight is hanging from them, it is best to have muscles supporting the shoulder joint rather than just the ligaments. As you reach the top of the movement, twist your forearms so that your palms face toward yourself (rings only). Breathe out as you return to the start position. Do the movement at a comfortable breathing pace. Do as many as you can in a row.

4.    Exercises to reduce stress levels… 

a)    To start with, do a breathing squat.  One of my husband’s favourite things to assign for his clients is 100 squats.  Do that and you are sure to get the energy flowing (and the legs burning).  

With your arms at your side or in front, inhale and lower yourself down as you exhale, pause, then inhale as you return to a standing position. Breathe through your nose.  

b)    The next exercise is a toe touch.  

For this you start with your feet together and go to the lower position with your knees bent and your hands directly over your toes.  

Then keeping your hands on your toes, inhale as you stand up until you feel a stretch in your hamstrings.  

Drop back down again with your knees bent as you exhale.  Go at your natural breathing pace and do this at least 10 times.

c)    Another Exercise is called the Wood Chop.   This is one of my favourites and really gets the stress out.   

Stand upright and bring your arms overhead as you inhale.

Come down as you exhale, bending at the waist.  Pretend you are chopping wood. Start slowly and build up speed as you get used to it.  Let gravity do most of the work. You are moving energy with this.

Alternate your chopping to the left, right and center.  Go at breathing pace and do at least 21 in total.