My not-so-guilty pleasure

Feeling bad about indulging at this time of year may be the last thing your body actually needs.

The holidays are not the time to feel guilty over the things that give us pleasure, but to celebrate them.

At this time of year we feel guilty. We fear that indulging in all that food, wine and song is bad. But we shouldn’t fear at all. Pleasure has been found to be the ultimate health tonic.

Scientists have proven that our body chemicals and hormones keep us juicy, our skin elastic, our organs and endocrine systems flushed, our memories well oiled and our hormones in balance. In a world obsessed with anti-ageing and healthy ageing, the regular release of these chemicals can act as a panacea to many ills.

Pleasure decreases levels of the stress hormone cortisol, which is known to inhibit the immune system. Happy people develop 50 per cent more antibodies than average in response to flu vaccines, studies at the University of Wisconsin found. Contentment can reduce the risk of cardiovascular disease, diabetes, hypertension, colds and upper respiratory infections.

Participants with upbeat mental states enjoy up to a 50 per cent reduced risk of death, according to a nine-year Dutch study of elderly patients.

When we think of pleasure we think of food and the flesh. We tell ourselves we are being wicked in indulging in naughty delights or we are reminded by religious leaders and health experts that we are bad. But there has been a change of heart about food, at least, from health gurus.

Wellness is no longer only about “eat your spinach”. It’s also about gastronomical celebration, enjoyment, good digestion and fun. The sense of deprivation that comes with strict diets and rig­id regimens results only in binge behaviour and contributes to obesity.

As we already know, moderation is the key and I use the 80:20 rule of eating and drinking. The 20 per cent is delightfully bad. But you can double the 20 per cent indulgence by realising that a lot of forbidden foods are great for us. So sit back, grab a chocolate and wine, and read about good “bad” foods.

My favourite sin food is chocolate. It promotes the release of endorphins and the stimulant phenylethylamine, which mimics feelings of being in love. It helps to reduce heart disease and can act as an antidepressant.

While many deride the high-caffeine content in chocolate, The British Medical Journal lists the cocoa plant and dark chocolate as the No 1 food source on the planet. The cocoa plant contains more vita­mins, minerals and enzymes than any other plant, including calcium, iron, sodium, proteins, most vitamins, magnesium, zinc, free radicals and anti-cancer agents.

If you are worried about the fat content in chocolate then take note. This can be avoided. Compound chocolate, as it is known, is made with vegetable fat and requires the addition of a lot of sugar to mask the bad taste. Unfortun­ately, it’s used in most bulk low-grade chocolate bars. Real chocolate contains cocoa fats and cocoa butter, which are similar to avocado fats in that they are essential for health.

As for other gastronomical indulgences, I attended a health conference where the remarkable anti-ageing and antioxidant properties in certain “distressed” fruits such as grapes was revealed.

At the International Conference on Healthy Ageing and Longevity, praise was heaped on wine — particularly red — whose positive effect on the heart (and soul) has been well documented. Its antioxidants, especially resveratrol, boost the immune system. Wine also reduces the risk of stroke and heart disease by increasing good cholesterol. As for other drinks, a recent study of 80,000 adults conducted by the Pennsylvania State University found a pint or two a day of beer could help reduce the risk of having a stroke or developing cardiovascular disease.

Olive oil and other rich foods found in the Mediterranean diet were noted as having a positive effect on longevity.

My all-time fave food, potatoes, also is high on the list of healthy foods. Not only are they full of vita­mins, including B6 and half our daily vitamin C requirements, but if they are left to cool the starch turns into resistant starch — the new gut hero fighting all manner of diseases. I make divine chips, baking them until golden crispy with a drizzle of olive and lots of salt. Yes salt. This much-maligned substance is making a comeback in these days of iodine deficiency. It’s an important ingredient given that so many women suffer from sluggish thyroid because of deficiencies in our diet.

Here’s a surprise. Coffee increases your fibre intake and can offer protection against a host of diseases. While too much is a known over-stimulant, in small doses coffee is good for brain function. Coffee drinkers also have less risk of heart disease.

Fats? We can’t live without them. Fats provide essential omega fatty acids that nourish our skin, they deliver fat-soluble vitamins and they are a major source of energy. But stick with healthy fats, mono-unsaturated and polyunsaturated fats found in vegetable oils, which lower disease risk and fight bad cholesterol: oils such as olive, avocado, organic canola, sunflower, soy, and corn.

Dr Ostrow says carbs are great. I don’t care what any diet says. I live on them and have boundless energy. I keep my carbohydrates high in grains and fibre, as unprocessed as possible (very important) and make sure I eat lots of veggies and fruit with them to stop the face-stuffing that happens when I see bread or a bowl of pasta.

Although dairy is rich in saturated fats it promotes the production of essential feel-good hormones such as serotonin and dopamine which can help with depression or anxiety. Refined sugar is off my list. Use honey, agave nectar, rice syrup or the stevia plant, which are healthy alternatives and just as yummy. So you have permission to indulge in pleasure.

They say, “You’re a long time dead.” After the holiday season, I say, “You’re a long time dieting.”

ruthostrow.com

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