Chocolate Health Benefits

In honor of Valentine’s Day, I thought I would post a great article from WebMD on Dark Chocolate Health Benefits…

Dark Chocolate Has Health Benefits Not Seen in Other Varieties

By Daniel J. DeNoon
WebMD Health News

Aug. 27, 2003 — Got high blood pressure? Try a truffle. Worried about heart disease? Buy a bon-bon.

It’s the best medical news in ages. Studies in two prestigious scientific journals say dark chocolate — but not white chocolate or milk chocolate — is good for you.

Dark Chocolate Lowers Blood Pressure

Dark chocolate — not white chocolate — lowers high blood pressure, say Dirk Taubert, MD, PhD, and colleagues at the University of Cologne, Germany. Their report appears in the Aug. 27 issue of The Journal of the American Medical Association.

But that’s no license to go on a chocolate binge. Eating more dark chocolate can help lower blood pressure — if you’ve reached a certain age and have mild high blood pressure, say the researchers. But you have to balance the extra calories by eating less of other things.

Antioxidants in Dark Chocolate

Dark chocolate — but not milk chocolate or dark chocolate eaten with milk — is a potent antioxidant, report Mauro Serafini, PhD, of Italy’s National Institute for Food andNutrition Research in Rome, and colleagues. Their report appears in the Aug. 28 issue of Nature. Antioxidants gobble up free radicals, destructive molecules that are implicated in heart disease and other ailments.

“Our findings indicate that milk may interfere with the absorption of antioxidants fromchocolate … and may therefore negate the potential health benefits that can be derived from eating moderate amounts of dark chocolate.”

Translation: Say “Dark, please,” when ordering at the chocolate counter. Don’t even think of washing it down with milk. And if health is your excuse for eating chocolate, remember the word “moderate” as you nibble.

The Studies

Taubert’s team signed up six men and seven women aged 55-64. All had just been diagnosed with mild high blood pressure — on average, systolic blood pressure (the top number) of 153 and diastolic blood pressure (the bottom number) of 84.

Every day for two weeks, they ate a 100-gram candy bar and were asked to balance its 480 calories by not eating other foods similar in nutrients and calories. Half the patients got dark chocolate and half got white chocolate.

Those who ate dark chocolate had a significant drop in blood pressure (by an average of 5 points for systolic and an average of 2 points for diastolic blood pressure). Those who ate white chocolate did not.

In the second study, Serafini’s team signed up seven healthy women and five healthy men aged 25-35. On different days they each ate 100 grams of dark chocolate by itself, 100 grams of dark chocolate with a small glass of whole milk, or 200 grams of milk chocolate.

An hour later, those who ate dark chocolate alone had the most total antioxidants in their blood. And they had higher levels of epicatechin, a particularly healthy compound found in chocolate. The milk chocolate eaters had the lowest epicatechin levels of all.

Chocolate for Blood Pressure: Darker Is Better

What is it about dark chocolate? The answer is plant phenols — cocoa phenols, to be exact. These compounds are known to lower blood pressure.

Chocolates made in Europe are generally richer in cocoa phenols than those made in the U.S. So if you’re going to try this at home, remember: Darker is better.

Just remember to balance the calories. A 100-gram serving of Hershey’s Special Dark Chocolate Bar has 531 calories, according to the U.S. Department of Agriculture. If you ate that much raw apple you’d only take in 52 calories. But then, you’d miss out on the delicious blood pressure benefit.

A hint: Don’t replace healthy foods with chocolate. Most people’s diets have plenty of sweets. Switch those for some chocolate if you’re going to try the truffle treatment.

Spiced Chocolate-Covered Strawberries

It’s a universal truth that chocolate-covered strawberries are great for romance, but if you do them right, they can be good for your heart too. The resveratol and flavonoids in dark chocolate are powerful antioxidants. Coconut oil contains lauric acid, a “good” saturated fat that has been shown to help maintain healthy cholesterol levels. Ancho chilies are rich in beta-carotene and vitamin A. And don’t even get us started about the many benefits of the strawberries themselves!

However, for the record, although no one wants to hear the “M” word (moderation) on V-day, you all know the score when it comes to chocolate, right? Right?

Spiced Chocolate-Covered Strawberries

Ingredients:

• 1 lb. strawberries (about 20)
• 9 oz. semisweet chocolate, chopped
• 1 Tbsp. extra-virgin coconut oil
• 1 dash ground ancho chili powder
• Water

Directions:

1. Wash strawberries, dry completely; set aside.1 lb. strawberries (about 20)
2. Line a baking pan with parchment or waxed paper; set aside.
3. Place chocolate and coconut oil in heatproof medium bowl; set aside.
4. Place 2 to 3 inches of water in a medium saucepan, bring to a boil over medium heat; turn off heat; set bowl of chocolate over water to melt, stirring occasionally.
5. Add chili powder; stir until smooth; remove pan from burner.
6. Hold a strawberry by leaf, dip into melted chocolate; lift and twist slightly, letting any excess chocolate fall back into the bowl. Set strawberry on parchment paper. Repeat with remaining strawberries.
7. Set strawberries aside for 30 minutes or until chocolate has hardened.

Makes 10 servings, 2 strawberries each.

Preparation Time: 20 minutes

Cooking Time: 3 minutes

Total Time: 23 minutes

Nutritional Information:

Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
176	2 g	4 g	14 g	12 g	7 g

National Pancake Day

Today is IHOP’s National Pancake Day!  According to IHOP’s website, from 7 a.m. to 10 p.m. on February 5, 2014 the International House of Pancakes is inviting guests to celebrate National Pancake Day with a free short stack of Buttermilk pancakes. They are requesting that customers consider leaving a donation for Children’s Miracle Network Hospitals and other local charities.

Instead of ditching your diet for a great cause, why don’t you make your own donation to the Children’s Miracle Network and make yourself a healthy version of this tasty treat!

Oatmeal Protein Pancakes

Ingredients:

* 4 egg whites

* 1/3 cup dry oatmeal

* 1 scoop low-carbprotein powder

* 1/2 banana sliced

Instructions:

Put all ingredients in a bowl and mix together. Spray frying pan with cooking spray and cook mixture as you do regular pancakes. Serve with a sprinkle of cinnamon, sweetener, or sugar-free syrup. Variation: Substitute other fruits in the mixture, such as sliced strawberries, or have none at all. *Also, try topping it w/ Maple Syrup Flakes, Yum!

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Healthy Super Bowl Party Food

Healthy Super Bowl Party Food

The Super Bowl is approaching fast.  We all know it’s not all about Football, but the commercials and delicious food too!  Here you can enjoy all your favorite Healthy Super Bowl Party Food without all the added calories, fat, and processed junk.  Enjoy a healthier version of Chips and Dip, Boneless Hot Wings, Onion Rings, and Low Carb Chili during your Super Bowl Party.

Creamy French Onion Dip

Here is a clean version of your old time favorite French Onion Dip!  Enjoy them with Baked Pita Chips (below).

• 2 tablespoons olive oil
• 2 large sweet onions, sliced
• 4 shallots, sliced
• 2 cloves garlic, minced
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 16 ounces low-fat cottage cheese
• 1 tablespoon chopped fresh thyme
• 2 teaspoons chopped fresh marjoram
• 1 tablespoon chopped fresh chives

In a large skillet over medium, heat the olive oil. Add the onions, shallots, garlic, salt and pepper. Saute until the onions are browned and caramelized, about 15 to 18 minutes, stirring occasionally. If the garlic begins to brown too much, add a few tablespoons of water and continue cooking.

Allow the mixture to cool for 10 minutes, then transfer it to a food processor and puree until smooth. Add the cottage cheese, thyme and marjoram. Puree again until smooth. Stir in the chopped chives. The dip can be served immediately, but benefits from being refrigerated for an hour or so to give the flavors time to combine.

Serves 16.

Nutrition information per serving (values are rounded to the nearest whole number): 50 calories; 20 calories from fat (37 percent of total calories); 2g fat (no saturated; no trans fats); no cholesterol; 4g carbohydrate; 4g protein; no fiber; 240mg sodium.

Baked Pita Chips

Here is a healthy and tastey alternative to greasy, store bought chips.

Ingredients:

• 12 pita bread pockets
• 1/2 cup olive oil
• 1/2 teaspoon ground black pepper
• 1 teaspoon garlic salt
• 1/2 teaspoon dried basil
• 1/4 teaspoon onion powder

Preheat oven to 400 degrees F (200 degrees C).

Cut each pita bread into 8 triangles. Place triangles on lined cookie sheet.

In a small bowl, combine the oil, pepper, salt, basil and onion powder. Brush each triangle with oil mixture.

Bake in the preheated oven for about 7 minutes, or until lightly browned and crispy. Watch carefully, as they tend to burn easily!

Boneless Hot Wings

Who can resist Boneless Hot Wings?  Here is a healthy recipe that will give you great flavor!

• Chicken (amount will depend on the crowd)
• ¼ cup vinegar
• ¼ cup water
• 1-2 T. cayenne pepper
• 1-2 T. chili powder
• ¼ tsp. salt

Preheat oven to 350 degrees.

Cut chicken into small, bite-sized pieces.  Mix vinegar, water, cayenne pepper, and salt in a small bowl.  Add chicken to marinade and refrigerate for 1-2 hours.

Add chili powder to a small dish and dip chicken in chili powder. Place chili powdered coated chicken on a rack in a baking pan. Bake 15-20 minutes, turning half way through.  Serve with Hot Sauce.

Spicy Onion Ringlets

A healthier, yet yummy recipe for Spicy Onion Rings.

• 6 oz. sliced onions into rings
• 12 melba toasts (or panko)
• ½ cup milk
• ½ tsp. cayenne pepper
• ½ tsp. salt
• ½ tsp. pepper

Preheat oven to 450 degrees.

Combine milk, cayenne pepper, salt, pepper in a small bowl and mix into a batter.

Grind melba toast in a blender until it forms a fine powder and place into a separate bowl. Put onion rings in batter and coat fully. Let onions rings sit in batter for 2-3 minutes and then toss again. Dip each ring into melba toast powder one at a time.

Put coated rings on a cookie sheet sprayed with Pam. Cook 6 minutes and then flip each ring and cook an additional 6 minutes.

Serve immediately!

Low Carb Chili

Watching your carbs, but want to enjoy warm chili while watching the game?  This recipe will allow you to do just that!

• 2 lb lean ground beef
• 6 cups chopped tomatoes
• 3 cups water
• 1 cup chopped onion
• 16 cloves minced garlic
• 2 tsp. garlic powder
• 2 tsp. onion powder
• 2 tsp. chili powder
• 1 tsp. oregano
• ½ tsp. cayenne pepper
• ½ tsp. salt
• ½ tsp. pepper

Brown beef, then drain, the sauté beef with onions and garlic.

Pour beef mixture into a large pot and toss in tomatoes and water. Add spices and let simmer for 20-40 minutes.  Top with low-fat cheese or green onions

Top 5 Holiday Diet Tips

Holidays bring us together to celebrate traditions and spread good cheer. They also bring a lot of opportunities for socializing, eating, and drinking. Even the most disciplined people struggle with temptation during the holiday season, yes… including myself!

To navigate through the Holiday parties and get-togethers with your healthy diet intact, you need a strategy!  Having a plan in place will help you handle night after night of eating and drinking.

Here are my Top 5 Holiday Diet Tips that will help you enjoy your favorite foods, but keep you in control.

1. Wear snug clothes and keep one hand busy. When you wear snug-fitting clothes, chances are you’ll be too busy holding in your stomach to overeat. While you stand around looking stylish in your new holiday outfit, hold a cup of water in your dominant hand so it won’t be so easy to grab food.

2. Chew gum. Pop a piece of sugarless gum into your mouth when you do not want to eat. This works well when you’re cooking or when you’re trying not to dive into the buffet.

3. Be a food snob. If you don’t love it, don’t eat it! Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. And don’t think it’s your responsibility to sample everything on the buffet. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.

4. No skipping meals. Always eat normally on the day of a party. People who skip meals to save up calories tend to over eat everything in sight once they get to the gathering. Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint. Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.

5. Skip the appetizers. Avoid the appetizers!  If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.

Holiday parties are much more than food and drinks. They are a time to delight in the traditions of the season, and enjoy the company of family and friends. If you keep the focus on the spirit of the season, you will most likely get through the holidays without gaining a pound.

Eat Right

Eat Right Food, Nutrition and Health Tips from the American Dietetic Association

Building a healthy plate is easy when you make half your plate fruits and vegetables. It’s also a great way to add color, flavor and texture plus vitamins, minerals and fiber. All this is packed in fruits and vegetables that are low in calories and fat. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal.

Try the following tips to enjoy more fruits and vegetables every day.

1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.

2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.

3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.

4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.

5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.

6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.*

7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.

8. Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.

9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.

10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.

11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.

12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eatcereal, yogurt or toaster waffle.

13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.

14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.

15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.

16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.

17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.

18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.*

19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.

20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.

*See “Color Your Plate with Salad” at www.eatright.org/nutritiontipsheets for more tips on creating healthy salads

©2011 ADA. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.

This tip sheet is provided by: Total Body Fitness & Nutrition

Authored by American Dietetic Association staff registered dietitians.
The American Dietetic Association is the world’s largest organization of food and nutrition professionals.  ADA is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy.

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Strawberry Shortcake Oatmeal

Do you love the taste ofStrawberry Shortcake? Now you can have it for breakfast! Yep, that’s right… Breakfast! This great recipe gives you all the delicious flavor of Strawberry Shortcake in a “healthy-for-you” breakfast.

Strawberry Shortcake Oatmeal

• 1/2 cup dry oats
• 1 cup water
• 1 scoop Vanilla Protein Powder (I like to use a blend of whey and casein for this recipe)
• 2 Tbsp Ground Flaxseed
• 1 cup Whole Strawberries, sliced
• 2 Tbsp Vanilla Greek Yogurt (optional)

Cook oats according to package.  Add ground flaxseed and protein powder.  Stir well.  Gently mix in sliced strawberries.  Top with Vanilla Greek Yogurt (optional).  Enjoy!

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