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DON’T LICK THE BEATERS

To Indulge or Not to Indulge by Jessica Williamson, Dietetic Intern Useful food facts from dietetic interns with the Augusta University MS-Dietetic Internship Program As tempting and forbidden as chocolate may seem, any reason is a good enough reason to indulge in this delicious and decadent confection. When the leftover Valentine’s Day chocolate goes on sale in the grocery stores, pick yourself up a bag because science says certain chocolates, in moderation, aregood for your health. The science linking chocolate and your health is dependent upon the flavonoid compounds found in cocoa powder. Flavanols, a particular type of flavonoid, are responsible for producing the bitter flavor of cocoa typically found in darker chocolates. Multiple steps of processing and a variety of additions to chocolate usually conceal the bitter flavor produced by cocoa.

Despite producing an astringent flavor, flavanols also provide the health benefits of chocolate. Flavonoids have been proven to have cardio-protective effects on health due to their antioxidant activity, immunoregulatory properties, and favorable effects on vascular tissue. Flavonoids improve heart health by improving vascular function, reducing blood pressure, improving insulin sensitivity, and reducing the stickiness of blood platelets. Antioxidantrich cocoa is beneficial to our bodies due to its ability to resist cell damage caused by free radicals produced naturally in bodily processes and environmentally by contaminants.

Although it would be nice to believe that any and all chocolate is healthy, indulgers must be wary of the type of chocolate eaten. The healthiest choice must contain a certain amount of active flavonoid components for its effects to be beneficial. The flavonoid content of chocolates differs due to the extent of processing of the cocoa. Processing methods include fermentation, alkalization, and roasting. What kind of chocolates offer these science-supported health benefits? It is important to understand how chocolate is made in order to make an educated decision on which chocolate to purchase. Cocoa is the dried and fermented seed of the fruit from the cocoa tree. Cocoa is then ground, roasted and fermented to produce cocoa

ART & FRAME

liquor. Cocoa liquor, which is labeled on chocolates as “percent cocoa,” is a paste containing both cocoa solids and cocoa butter. Removing the cocoa butter from the paste leaves only the cocoa solids, thus producing cocoa powder. It is the “percent cocoa” of the product by which the darkness of the chocolate is determined. Dark chocolates must contain at least 35% cocoa. Milk chocolates contain anywhere from 10 to 12% cocoa along with condensed milk. White chocolates are made from only cocoa butter and contain no cocoa solids, thus lacking the beneficial effects of flavonoids. Dark chocolate and cocoa powder are the best sources of the beneficial flavonoids found in cocoa. The average flavonoid content of dark chocolate is five times greater than that of milk chocolate.

Cocoa butter is naturally high in fats, such as monounsaturated fats

Please see CHOCOLATE page 10

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CRASH

COURSE More Americans have died on US roads since 2000 than in World Wars I & II combined

This space has been devoted to the life-saving value of wearing seat belts for the past two issues. While cars are getting safer and safer in their design and construction, it’s plain to anyone who drives (or is an observant passenger) that drivers seem to be less and less law-abiding all the time. Law enforcement people... do you know who you are?

Exhibit A is the rampant disregard of red lights. The common sight when your light turns

green is to see one or more cars cross in front of you who ran the red light on the crossing

street. It seems that runners happen more frequently than not. Given the frequency of this

HEALTH • MEDICINE • WELLNESS • HEALTH • MEDICINE • WELLNESS • HEALTH • MEDICINE • WELLNESS • HEALTH • MEDICINE • WELLNESS • HEALTH • MEDICINE • WELLNESS • HEALTH • MEDICINE • WELLNESS • HEALTH • MEDICINE • WELLNESS • HEALTH • MEDICINE • WELLNESS • HEALTH • MEDICINE • WELLNESS TM MEDICAL EXAMINER FREE! JULY 24, 2015 AIKEN-AUGUSTA’S MOST SALUBRIOUS NEWSPAPER • FOUNDED IN 2006 + + + TAKE THIS COPY HOME WITH YOU! T 9 t h A N N I V E R S A R Y The Medical Examiner took its fi rst breath in July of 2006. We thank every single reader and each and every advertiser, past and present, whose support has made this publication “Aiken-Augusta’s Most Salubrious Newspaper” for the past 9 years. ISSUE 3 boys die on Riverwatch his is not going to be an article about the June 1 accident on Riverwatch Parkway that took the lives of three young boys, one age 9, the other two just 8. It’s actually about you and me. Even so, let’s take just a moment to review what apparently happened. Two adult drivers were approaching the Stevens Creek Road intersection from opposite directions. One was intending to go straight; the other turned left into the path, as it happened, of the straight-through driver. Both drivers have been accused of running the red light; one was allegedly travelling nearly 67 mph in a stretch where the posted speed limit it 45 mph. The accident was a  xture in news reports for nearly two weeks and three funerals were held, as accident reconstruction teams investigated exactly what happened, and eventually charges were  led against both drivers. The fact that children were killed made the story especially heart-wrenching. Since the basic causes were identi ed — running the red light and speeding — perhaps a noticeable drop in both of those behaviors would be evident around town, even if temporarily. Have you noticed that? At Medical Examiner world headquarters here in Augusta, we have not. We continue to see aggressive driving well in excess of posted speed limits, both on area interstates and major surface roads. It is also amazingly common to see the light ahead of you change green, and then to see one or two vehicles — sometimes as many as three — zip across the intersection. In any context that is unacceptable driving, but in the aftermath of the Riverwatch accident, that is nothing short of contempt for the lives and safety of others. Here is a suggestion from the Medical Examiner: every single time you approach a traf c signal that turns yellow, dedicate your stop to the memory of three little boys who died as innocent passengers in a terrible wreck. What a  tting tribute to their memory. 9 Easy Ways to Lose Weight What is the best way to lose weight? The easiest way. It’s amazing how complicated people sometimes make it. Instead, here are 9 simple strategies. 1. Lose the liquid calories No more mini-buckets of sugary beverages. Try water instead. 2. Stop snacking Get your crunch from carrot celery sticks 3. Eat slowly and stop before you’re full To lose weight, all most people need to do is simply eat less food. Slowing down gives your brain time to register that you’re full when you actually are, not ten bites later. 4. Eat more protein, since protein keeps you fuller for longer, among other bene ts. 5. Eat more high volume foods Hunger always wins, so eat foods that are higher in volume and that keep you fuller longer, like  brous green vegetables, lean protein, low fat dairy, low sugar fruit, potatoes, and other roots. 6. Reduce re ned sugar intake Most people would bene t immensely by reducing re ned sugar intake. A little here and there is permissible, but not too much. 7. Lift weights A little strength training is a great way to  rm up and to burn calories. Baby steps, then bigger steps. 8. Drink caffeine, since it helps suppress appetite. It also can increase your physiological and mental capacity. 9. Have a preset plan to cheat Every diet fails at some point, so plan on it. In fact, create it, perhaps with one guilt-free cheat day/meal per week. One sensible cheat day/meal per week is not going to overpower 6 other days worth of diligent dieting, so don’t self impose unrealistic and unsustainable restrictions. 9 Ways to Feel Healthier And a few extras thrown in at no additional charge. • Make your bed every day • Have fruit smoothie for breakfast • Skip your coffee and have herbal or green tea instead. • Keep anything arti cial and packed with preservatives and other chemicals out of your diet. • Meditate for at least 5 minutes. • Hug someone. It releases endorphins, the feel-good hormones. • Unplug all your devices for at least one hour. • Spend time in nature: go for a walk in a park or by the river. • Drink plenty of water. • Avoid high sugar/high fat combination foods, such as traditional cookies, ice-cream, milk chocolate, cheesecake, etc. • Eat a side green salad with your lunch and dinner. • Eat your lunch outside in fresh air rather than at your desk near the computer. (See p. 2) • Snack on  bre-rich and antioxidant-packed fruit and/or berries. • Watch your posture, especially when you sit. • Get a massage. • Think of 5 things to be grateful about in your life. • Smile at strangers. It will give a positive boost to your mood. • Make someone laugh. • Read a book that inspires you. • Clean up your workspace; it will help you be more focused and productive. • Listen to classical music. Studies show it boosts cognitive function. • Sleep at least 7 to 8 hours a night. +

dangerous plague, it would not seem like a difficult or time-consuming challenge for traffic division officers to enforce the law by citing offenders, but that isn’t something that Examiner researchers around the CSRA have particularly noticed. It’s not like cops would have to sit around for hours waiting for someone to run a red light; it happens constantly, and people have been killed as a result. Remember the red-light runner Riverwatch wreck at Stevens Creek Road that killed three boys? Are area traffic enforcement agencies waiting for more deaths before they act?

As long as red light running continues seemingly unabated,

anyone who does not wear a seat belt (only about 88 percent of drivers in the Southeast do) is doubly at risk.

Exhibit B in our short list of excellent reasons to drive defensively and wear seat belts is the absolutely flagrant disregard for hands-free cell phone laws. Lots of people ignore this law, and they include people who wear badges and are paid to supposedly enforce traffic laws.

Aiken County did not write any citations for violations of cell phone laws during 2019. Columbia County wrote a grand total of 38. We wouldn’t be surprised if we could tool around the Aiken-Augusta area and spot more than that many cell phone violations in an hour or two. The gold star goes to Richmond County, where the Sheriff’s Office wrote 435 citations for violations of the hands-free law between July 1, 2018 (when the law went into effect) and Dec. 31, 2018. During all of 2019, a total of 1,188 citations were issued in Richmond County, 657 of which were written by the Sheriff’s Office, with the remainder issued by Georgia State Patrol and public safety officers from Augusta University. Those two agencies also wrote more than 150 citations in the last half of 2018 to go with Richmond County’s 435.

Obviously there is a lot of work to be done, and guess where the primary responsibility lies? In the hands of motorists, not police officers. Law enforcement officers can’t be everywhere. They can’t hold the hands of drivers like they’re babies. If we are old enough to legally drive, we are supposed to be mature enough and responsible enough and honest enough to obey the rules of the road — and not just when a cop is in sight.

It is high time for every one of us to respect the laws of the land on the subject of safe driving, as well as respect other drivers. It’s high time we drive as though we respect the precious gift of life itself. +

CHOCOLATE … from page 9 and saturated fats, and cocoa solids are naturally high in fiber, vitamins, and minerals. Highly processed commercial chocolates are usually stripped of these naturally found nutrients and are loaded with added sugars and fats to improve palatability. The more cocoa is processed, the fewer beneficial flavonoid compounds remain. And remember: less is more. Overconsumption of chocolate cancels its benefits.

In order to achieve the optimal health benefits from chocolate, eat one ounce of dark chocolate a few times per week.

There it is. Your excuse to eat chocolate!

+ Enjoying a small piece of dark chocolate once in a while is scientifically proven to be good for your health!

Resources: • http://www.ncbi.nlm.nih.gov/pmc/articles/ PMC4696435/ • http://my.clevelandclinic.org/services/heart/ prevention/nutrition/food-choices/benefits-ofchocolate • https://newsinhealth.nih.gov/issue/ Aug2011/Feature1 • https://www.cadbury.com.au/AboutChocolate/Harvesting-and-Processing-CocoaBeans.aspx

HUMAN BEHAVIOR

Leaf blowers at 5:30 a.m. Says, “You don’t mind if we hang out at your pool sometimes, do you?”—then is constantly in your yard. Plants some amazing flowers, but just over the property line into your yard. Regularly parks in front of your driveway. Borrows tools and cups of sugar so often that it’s gotten annoying. This is a challenge. You own your house. You like it. You don’t want to move. What do you do when you’re struggling with a neighbor with no boundaries? WHEN YOUR NEIGHBOR IS THE WORST by Jeremy Hertza, Psy.D.

Ask Yourself This Question

Start by deciding: “What is my goal here?” (And let’s assume your goal is not to be in a constant fight with your neighbor or uncomfortable in your own home, just to prove a point.)

For most of us, our goal is to get along with our neighbors - within certain boundaries.

First of all, here’s what not to do: • Don’t encourage the behavior. • Don’t escalate or engage in an altercation. • Don’t get nit-picky and annoyed at every little thing your neighbor does.

• Don’t assume it’s personal. Your neighbor might not realize that his or her behavior is crossing a line in your personal comfort zone.

Here’s What You Can Do

When you’re trying to set boundaries, it doesn’t have to be a big conversation where you’re laying out “the neighbor rules.” Boundaries don’t necessarily have to be spelled out that way. Instead, there are ways of asking and doing things that are respectful but still communicate your message. For example: • Leaf blowers at 5:30 a.m. Call your homeowners association if you have one, or the police. Augusta’s noise ordinance, for example, prohibits loud or unusual noises between 11 p.m. and 7 a.m.. • Constantly in your yard: You don’t have to be nice and agree to opening your yard up to everybody. It’s fine to say, “Hey, I’ll get back to you.” If you’ve already said yes, try, “Hi guys, I’m afraid we have to close our pool to outside guests who are here unsupervised; our insurance agent warned us about potential liabilities.” Neighbors still coming onto your property when you’re not there? Try installing a security camera, and make it widely known throughout the neighborhood gossip line. • Puts stuff over the property line. Before any problems, mark your property line with a divider or fence. If they’ve begun the process or have put something on your property, you’ll have to talk. Start with the positives, and don’t be defensive. For example, “A new fence is a great idea, but as soon as I saw it I wanted to tell you: It’s on my property line.” And have the plat or marker so they can see for themselves. Or, “Your new plant looks great, but I was planning to put a flower border right there. When I’m putting that In, I’d be glad to move it over.” • Parks in front of your driveway. Say: “Hi, I’m not sure you realized it, but sometimes when you have friends over, they park in front of my driveway.” • Borrows everything. First, make sure to get all of your stuff back. Then next time try, “I’m sorry, we’re using that,” or “We need to go to the grocery store ourselves. Sorry we can’t help.”

In short: Start by thinking creatively about what to do or say. If a conversation has to happen decide who’s the best person to talk to your neighbor, and make your tone calm and positive. Set your boundaries, then stick to your guns (just not literally). +