Sacred Heart of Jesus
The soul in moral Sin
ST. SEBASTIAN -PENGUIN DAY
5 They have known about me from the start, if they are willing to testify, that I have lived my life as a Pharisee, the strictest party of our religion. 6 But now I am standing trial because of my hope in the promise made by God to our ancestors. 7 Our twelve tribes hope to attain to that promise as they fervently worship God, day and night; and on account of this HOPE, I am accused by Jews, O king.
Paul clearly explains that his entire
life was in preparation for the hope of Israel, Christ Jesus, who Israel did
not recognize as the son of God. Paul states that the prophets and Moses had
foretold that the Christ would suffer, and as first to be raised from the dead,
he would proclaim light to both God’s people and the Gentiles. The resurrection
is God’s promise to Israel. Paul like Christ ultimately was a victim of
The name of Sebastian is enveloped in a wreath of
legends. By birth he was a Milanese. Perhaps the persecutor of Christians had
left Milan, or had not yet arrived, or had become momentarily more tolerant.
Sebastian believed that here there was no opportunity for combat, or that it
had already passed. So, he went to Rome, the scene of bitter opposition arising
from the Christians' zeal for the faith. There he suffered; there he gained the
crown." St. Sebastian was widely venerated during the Middle Ages,
particularly as a protector against the plague. Paul the Deacon relates that in
670 a great pestilence at Rome ceased when an altar was dedicated in his honor.
The Breviary account of the saint is highly legendary; in part it reads:
"Diocletian tried by every means to turn Sebastian from the faith of
Christ. After all efforts had proven fruitless, he ordered him tied to a post
and pierced with arrows. When everyone thought him dead, a devout woman named
Irene arranged for his burial during the night; finding him still alive, she
cared for him in her own house. After his recovery he appeared again before
Diocletian and boldly rebuked him for his wickedness. Enraged by the saint's
sharp words, the emperor ordered him scourged until he expired. (Remember that in our Lords scourging; He
paid particularly for the sins of the flesh) His body was thrown into a
Things to Do:
a longer account of St. Sebastian's life.
Sebastian's Day is marked in Sicily and in Kerala, India with huge
celebrations. Try a Sicilian or Kerala dish for dinner tonight in honor of the
you have an athlete in your family teach them the prayer to St. Sebastian.
Lord, have mercy on us! Christ, have mercy on us!
Lord, have mercy on us!
Christ hear us! Christ, graciously hear us!
God, the Father of heaven, Have
mercy on us!
God, the Son, Redeemer of the world, Have mercy on us!
God, the holy Ghost, Have
mercy on us!
Holy Trinity, one God, Have
mercy on us!
Holy Mary, Queen of Martyrs, Pray
Saint Sebastian, Pray
Invincible Martyr, Pray
Knight, noble by birth and fame, Pray
Glorious warrior and martyr of Christ,
Patron and mirror of Christian
Despiser of the world, Pray
Conqueror of Satan, Pray
Comfort of the dying, Pray
Consoler of the afflicted, Pray
Announcer of the word of God, Pray
Protector and Patron of countries and
cities, Pray for us.
Saint Sebastian, perfect in virtue and
wisdom, Pray for us.
St. Sebastian, lover of God and men, Pray for us.
St. Sebastian, might in word and work,
St. Sebastian, who didst strengthen
the Christians in torments and death, Pray
St. Sebastian, who didst fortify those
wavering in their faith,
Pray for us.
St. Sebastian, who didst encourage the
doubting to persevere to the end, Pray
St. Sebastian, who, in flamed with
love of God, didst despise the pains inflicted by the tyrant, Pray
St. Sebastian, surrounded by celestial
St. Sebastian, instructed by the holy
St. Sebastian, giving speech to the
St. Sebastian, who for defending the
truth wast wounded by arrows, Pray
St. Sebastian, who wast put to death
with clubs, Pray for
St. Sebastian, who wast crowned with
eternal glory, Pray for us.
St. Sebastian, great intercessor for
us with God, Pray
St. Sebastian, endowed with power from
God to avert pestilence and all contagious diseases, Pray
Lamb of God, Who takest away the sins
of the world: Spare us, O Lord!
Lamb of God, Who takest away the sins
of the world: Graciously hear us, O Lord!
Lamb of God, Who takest away the sins
of the world: Have mercy on us, O Lord! Christ, hear us! Christ,
graciously hear us!
Let us pray. Mercifully look on our
weakness, O almighty God; since the weight of our own evil deeds bears us down,
may the glorious intercession of Thy blessed martyr Sebastian be our protection
Through our Lord Jesus Christ Thy Son, Who with Thee and the Holy Ghost liveth
and reigneth, one God, world without end. R. Amen.
Penguin Awareness Day
was created to celebrate
everybody’s favorite zoo animal! Find out more about penguins, explore what
others have to say about penguins, why not visit your local zoo to share the
penguin love! You don’t have to wait until Penguin Awareness Day, because penguins
can be loved all year long!
Is Chocolate Good for You?
The Health Benefits of Chocolate
Theobroma Cacao, the Latin name for chocolate, means “Food of the Gods”
for a reason. It’s a heavenly way to lift your performance. There are also some
major health benefits of chocolate.
We’re not talking about junk chocolate in candy bars and sweet desserts;
dark chocolate has a long history as a healing plant, a mood enhancer, and even
an aphrodisiac. So, you’re in luck: you can indeed use high-quality chocolate
to take delicious control of your biology.
7 health benefits of
You’ve probably read that chocolate affects your brain by causing the
release of the “happiness neurotransmitters” serotonin, dopamine, and
endorphins. Like coffee, chocolate is also a potent source of polyphenol
antioxidants, which can fight damaging free radicals and protect your
But experienced chocolate hackers also know chocolate to be a useful tool
for improving performance in lesser-known ways. In fact, cacao exerts a
systemic effect on the body, with benefits ranging from improved blood flow and
cognition to beneficial alterations in gut bacteria! Here are some of the most
important benefits of chocolate (besides taste…).
for a better mood
Chocolate can improve your mood, especially in high-pressure or stressful
situations. Participants were asked to complete serial subtraction tasks of
threes and sevens (counting down by 3s and 7s), and a rapid visual
information-processing task to test sustained attention. Those who consumed
cocoa flavanol drinks prior to the trial had overall better cognitive
performance and reported less mental fatigue than the control group.
makes you eat less
One of my favorite effects of chocolate consumption is a reduction in
appetite. One study quantified this by giving participants a 100 g serving of
either milk or dark chocolate two hours before being served an all-you-can-eat
lunch. Ingestion of dark chocolate was correlated with a 17% lower calorie
intake at the following meal, compared to the milk chocolate group. (I’d
imagine that it’s because the casein in milk binds to the polyphenols in
chocolate, making them unavailable to your body.)
Chocolate may also have a significant effect on mood, as one double-blind
study recorded that subjects were able to subjectively discriminate the effects
of theobromine at doses as low as 100-560 mg.
for a healthy heart
Regular chocolate consumption can improve your cardiovascular health.
Notably, the polyphenols in cacao increase HDL cholesterol (often thought of as
the protective kind of cholesterol), which in turns leads to decreased oxidized
LDL cholesterol. Other effects include higher levels of circulating nitric
oxide, and reduced platelet adhesion,, resulting in improved circulation benefits
One study even found the cacao flavanol epicatechin to be responsible for
the rise in nitric oxide, which is essential for vascular health. Bioavailability
of nitric oxide is an essential determinate of vascular health as it regulates
dilation tone, signals cell growth and inflammatory response, and protects
blood vessels from clotting.
Vascular function is also really important for insulin-regulated glucose
uptake. That’s why dark chocolate can also improve/
“Healthy levels of insulin sensitivity.
for glowing skin and sun protection
Chocolate can help you maintain healthy skin by modulating healthy blood
flow. In one study, two groups of women consumed either a high flavanol or low
flavanol cocoa powder for a period of 12 weeks. While the low flavanol group
showed no change in markers of skin health, subjects in the high flavanol group
had on average 25% reduction in UV-induced erythema (sunburn) after exposure to
a solar simulator.
The high flavanol group also recorded increased skin density and
thickness, as well as better hydration and less transepidermal water loss.
may lower inflammation
Chocolate has inflammation-modulating properties. In one study, obese
mice supplemented with cocoa powder had healthier levels of inflammation and
insulin. These mice also had a 30% reduction in plasma levels of the major
pro-inflammatory mediator interleukin 6. Additionally, a cross-sectional study
of an Italian cohort discovered an inverse relationship between dark chocolate
consumption and serum C-reactive protein.
is a prebiotic
While many studies assume that it is the cacao polyphenols acting
directly to modulate biomarkers, it is most likely the case that at least some
of the effect is indirect, and works through interaction with our gut
microbiome. Research suggests that low molecular weight cocoa flavanols such as
epicatechin and catechin can be absorbed directly into blood circulation,
(unless you mix them with milk) but this is not so for the larger polyphenols.
In this case, microflora in the colon work to break down high molecular weight
polyphenols, so that the smaller secondary metabolites may circulate throughout
the body. Cocoa flavanols are processed by gut microbiota, and secondary
metabolites can enter circulation.
benefits of chocolate and effects of cocoa on the immune system
If gut bacteria are feeding on the larger cocoa polyphenols, then it
follows that they can also change the composition of the intestinal microbiome.
In fact, one study did discover a beneficial prebiotic effect of high flavanol
chocolate consumption. After a period of 4 weeks of consuming a high flavanol
cocoa powder, subjects had a significant increase in bifidobacteria and lactobacilli
populations, as well as significantly decreased clostridia levels. This was
accompanied by significantly decreased C-reactive protein (which correlates to
inflammation reduction in the body), which was associated particularly with
changes in lactobacilli.
Last, but certainly not least, cacao can enhance mitochondrial
biogenesis, or, the creation of new mitochondria! If you’ve read about Unfair
Advantage, you know how important it is to have healthy mitochondria, and more
of them. It is the flavanol epicatechin in chocolate which is responsible for
mitogenesis. In one study, oral administration of epicatechin to senile mice
shifted numerous biomarkers towards those of young mice, including sirtuin 1, a
well-recognized regulator of mitochondrial biogenesis. In another mouse study,
treatment with epicatechin improved exercise performance by ~50% compared to
controls, and enhanced muscle fatigue resistance by ~30%. The epicatechin group
also recorded significant increases in mitochondrial volume in hindlimb and
Does chocolate have caffeine?
Yes, but in much smaller amounts than coffee. So much less, you could
probably eat a square or two of dark chocoalte before bed without any trouble
falling asleep. The really cool energy-giving molecule in coffee is called
theobromine. Theobromin is the primary alkaloid found in cocoa that is
responsible for multiple positive effects, one of which is similar to the
effects of caffeine. Although theobromine is present in other plants, there’s a
high contentration in dark chocolate, with measures between 237-519 mg per 50g.
The benefits of theobromine
Promotes steady energy: Due to the molecular makeup of theobromine, while
it promotes energy in the body, it doesn’t exert its effects on the central
nervous system – so its effects are a more gentle, feel-good type of energy.
Also, due to its molecular makeup, theobromine takes longer to clear from your
body, which means this calm energy lasts longer.
Better cognitive function: The immediate cognitive effects of chocolate
are primarily accounted for by caffeine and theobromine. A study comparing the
effects of cocoa powder versus an equivalent caffeine and theobromine powder
found equivalent improvements in cognitive and mood assessments.
Addictive taste: It is said that dark chocolate is an “acquired taste,”
and research suggests that theobromine may be the component responsible for our
attraction to dark chocolate. One study demonstrated an increased liking for a
‘novel’ drink when it was mixed with theobromine.
The pitfalls of chocolate
Most chocolate contains sugar
By now you may be interested in picking up some chocolate, but be sure to
choose one with as little sugar as possible or even none.
While research shows that cocoa can have a beneficial effect with regards
to maintaining healthy vascular tone and insulin sensitivity, the reverse is
true for sugar. Eating sweetened chocolate is still not good for you. Beware of
chocolate marketed as “sugar-free” that may contain unhealthy artificial
sweeteners, which are found in the “kryptonite” zone of the Bulletproof Diet
Roadmap. The only recommended sweeteners are Stevia, erythritol from non-GMO
corn, and xylitol from hardwood.
In one study, rats fed a high-fat, high-sucrose diet for 4 weeks
displayed insulin resistance, and decreased endothelial nitric oxide synthase
(eNOS), which is responsible for creating nitric oxide in blood vessels.
Other studies have demonstrated that the detrimental effect of sugar on
vascular function is independent of obesity and insulin resistance, so sugar is
bad for you even if you are in otherwise good health.
Chocolate can contain mold
Unfortunately, due to intensive farming techniques and poor agricultural,
processing, and storage practices, much of the world’s chocolate supply is
contaminated with meaningful levels of mold toxins. One of the more insidious
and dangerous forms of mycotoxin, ochratoxin A, was present in 98% of samples
tested in one study. Of those contaminated with ochratoxin, the study found an
80% co-occurrence of aflatoxin as well. Mycotoxins amplify each other when more
than one is present.
Cacao trees are a tropical crop, making them highly susceptible to fungus
and mold. Roasting moldy beans destroys the actual fungi, but it doesn’t
destroy the fungi’s byproduct: harmful mold toxins. Beans aren’t just
susceptible when they’re on the tree. They can become host to mold and fungi
during pre-processing, so it’s important not to let them sit for long periods
of time. The good news is that one study found that the processing of cocoa
beans into a finished product resulted in a 93.6% decrease in ochratoxin A.
My experience is that mold toxins vary greatly from batch to batch and from
brand to brand, and a brand with “clean” chocolate this month may not be clean
the following month.
Keep the following in mind while selecting and eating chocolate:
Make sure your chocolate is at
least 85 percent dark chocolate
European chocolate tends to be
lower in mold toxins, as they have stricter government limits than the US
Take activated coconut charcoal
with chocolate to bind some of the mold toxins like I always do
How to get more chocolate into your day
Your options are almost limitless. Try these unique options to get more chocolate
into your diet:
Drink cacao tea
Make a Bulletproof Mocha: add
some high-quality chocolate powder to your morning BP coffee
Make Bulletproof Get Some Ice
Check out The Bulletproof Diet
book for Bulletproof dessert AND dinner recipes that use high-quality chocolate
This shrimp in marsala
sauce can be served over pasta or rice. This is a delicious Friday night
Dredge shrimp in flour;
sauté in oil 3 minutes. Drain shrimp, reserving oil. Add wine to shrimp; simmer
5 minutes or until shrimp is nearly done. Add reserved oil, tomato paste mixed
with water, scallion, salt, and pepper; simmer 5 minutes longer or until shrimp
is done. Stir in lemon juice. Makes 4 servings.
Source: Cook's Blessings, The by Demetria Taylor,
Random House, New York, 1965
of the Catholic Church
PART THREE: LIFE IN CHRIST
SECTION TWO-THE TEN COMMANDMENTS
CHAPTER ONE-YOU SHALL LOVE THE LORD YOUR
GOD WITH ALL YOUR HEART, AND WITH ALL YOUR SOUL, AND WITH ALL YOUR MIND
Article 3 -THE THIRD COMMANDMENT
Remember the sabbath day, to keep
it holy. Six days you shall labor, and do all your work; but the seventh day is
a sabbath to the Lord your God; in it you shall not do any work.
The sabbath was made for man, not
man for the sabbath; so, the Son of Man is lord even of the sabbath.
Porters of St. Joseph by joining them in fasting: Today's Fast: Reparations for offenses and blasphemies against God and the Blessed Virgin MaryUnite in the work of the
St. Joseph is the head of the Holy Family
Collegeville Bible Commentary