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June 18, 2013

Secrets to Tame Hot Flashes

Menopause has many faces…sleepless nights filled with hot flashes, mood swings and of course… those cravings! Which one bugs you the most? Hmm, tie between hot flashes and cravings? From muffin tops to hormonal headaches, Regina Ragone and I (we call ourselves the Power Surge Sisters, follow us @powersurgesis ) are sharing secrets to deal with menopause. You know Regina, she’s also the food Director at Family Circle magazine.

Have you ever been sitting in a business meeting and had your face turn beet red from a hot flash? Do you have mood swings that feel like your riding a never-ending roller coaster? Or maybe these scenarios sound like what you’re wife’s been experiencing. Do you think you’re losing it? Hold on…you’re not!

Regina said she was pulling off her clothes in the middle of the night (no, not for that) due to hot flashes. She found these pjs called Cool Nights that she raves about made with a special wicking material. Says they are cute and on target to help tame those flashes.

Want more food ideas to help keep your immune system perking along? Listen to this week’s podcast.

When these crazy events start, you may wonder what’s happening to you but it’s natural and called perimenopause. It’s the time before menopause where these changes start to happen. Your periods may become irregular and there are fluctuations in the two major hormone players: progesterone and estrogen. You might notice some of these changes as early as your late 30s or maybe not until your early 50s.

Check out these two recipes to help calm raging hormones from the Family Circle test kitchens:

Veggie Bowl: http://www.susanmitchell.org/recipes/veggie-bowl/

Grilled Hoison-Glazed Halibut and Bok Choy: http://www.susanmitchell.org/recipes/grilled-hoisin-glazed-halibut-and-bok-choy/

One minute you’re on fire and want to pull your clothes off and the next you’re freezing and need a blanket. Hot flashes love to occur about three in the morning.

Here’s secret #1: caffeine, spicy foods, alcohol, and hot drinks are common triggers that set off hot flashes.

Be aware and work around them using your favorite substitutes for now. Regina likes Polar beverages and Sparkling Ice, particularly the crisp apple flavor and substitutes it for wine when calming those flashes. I like LaCroix sparkling flavored waters.

What you eat now becomes priority one. You’ll notice that fat moves from the hips and thighs and relocates itself to your belly. You take on more of an apple shape similar to men versus the traditional pear shape. You know what I’m talking about… that overflow of fat where you put on a pair of jeans and the extra weight rolls over the top like a muffin. It can affect your psyche…how you feel about yourself.

Secret #2: Now is the time to either eat three meals and a snack during the day or try frequent, small meals/snacks …say every 3-4 hours. Make sure each small meal or snack contains protein and a high fiber carbohydrate. Protein helps keep your brain sharp and focused to prevent brain fog while high fiber carbs provide energy for the day.

Some of the Power Surge Sister favorite protein/carb snacks are: egg white omelet with veggies, Greek yogurt and fresh fruit, cottage cheese and fruit (there are small containers that are easy to take for lunch or a snack and anything peanut butter goes with. Have a great tip to share? Post it in the comments.

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June 14, 2013

How to Manage Menopause or PMS with Food

Guest Blogger: Kristina LaRue, RD

It’s time for the second course on your Mother-Daughter menu. I sure hope you enjoyed the Spinach and Arugula salad. This week we have a Walnut and Flax Crusted Salmon with Lime-Infused Millet. Delicious!

Salmon is on the menu because it’s swimming with omega 3 fatty acids, pun intended. These are the good fats that are not only helpful in reducing inflammation and preventing heart disease, but omegas 3s also play a key role in brain health. They protect against cognitive decline, as well as support the growth of a developing baby in the womb.

The highest quality and most absorbable source of omega 3 is found in the sea from salmon, halibut, mackerel, tuna, anchovies, sardines, and algae. This recipe is triple loaded with omega 3s because it contains the plant sources too—walnuts and flaxseeds.

Lots of whole grains and seeds in these recipes give you both fiber and magnesium helping to control hot flashes, breast tenderness, and bloating. So eat to your health, and enjoy this entree celebrating womanhood. Next week, you’re in for a real treat—yes, save room for dessert!

Walnut and Flax Crusted Salmon
serves 2

INGREDIENTS
¼ cup bran cereal
2 tablespoons coconut flakes
2 tablespoons walnuts
2 tablespoons flaxseeds
8 ounces salmon, skin removed

DIRECTIONS
1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper and coat with cooking spray.
2. In food processor, blend cereal, coconut, walnuts, and flaxseed together; pour mixture into a shallow bowl.
3. Coat all sides of salmon with walnut mixture and place on baking sheet.
4. Spray tops of salmon with cooking spray, and bake for 12-15 minutes until cooked through.

Lime-Infused Millet
serves 2

INGREDIENTS
½ cup millet
1 cup water
1/8 teaspoon kosher salt
1/8 teaspoon coriander
1 teaspoon olive oil
½ lime, juice and zest
1 tablespoon chopped basil

DIRECTIONS
1. In medium pan, mix together millet, water, and salt, and bring to a boil.
2. Reduce heat to simmer and cook for 25 minutes, or until liquid is absorbed.
3. Add olive oil, lime juice, zest, and basil to millet and stir to incorporate.

Kristina LaRue, RD specializes in food sensitivities, culinary, sports, and eating disorders. Follow her blog, Love & Zest and connect with her on Twitter, Pinterest, and Facebook.

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June 11, 2013

Spice Up Your Health

What was the last food item you added a spice too? I had cranberries in my freezer from the holidays and decided to use them in these blueberry maple muffins (I substituted cranberries for the blueberries). The recipe calls for cinnamon, which is one of my favorite spices. I add it to oatmeal, sprinkle it on hot chocolate and include it in muffin and pancake batters.

Did you know that replacing some of that salt in recipes and on your food with spices can add both flavor and health benefits? So put down that saltshaker and let’s get spicy and bold with your health.

A few sprinkles of cinnamon or a pinch of rosemary or thyme can make all the difference in the flavor of food. Plus, the emerging science on spices is fascinating …especially when you consider the antioxidant and protective properties. A study published from Penn State, reported in the Journal of Nutrition, found that seasoning a high-fat meal with two tablespoons of an antioxidant-rich spice blend could enhance antioxidant defenses and reduce the body’s negative responses.

To be specific, the antioxidant-rich spice blend:

* decreased the insulin response by about 20%
* decreased post-meal triglycerides by about 30 percent, compared to the meal without spices

Typically blood triglycerides (a type of fat in the blood) rise after a high-fat meal is eaten and research suggests if high-fat meals are eaten frequently, your risk for heart disease increases. This research indicates that the beneficial changes from the spices are likely due to naturally occurring plant compounds (polyphenols) that are equivalent to the amount found in a glass of red wine or blueberry juice.

Are you curious as to which spices made up the blend? I was. The spice blend included black pepper, cinnamon, cloves, garlic powder, ginger, oregano, paprika, rosemary and turmeric.

Did you know that one teaspoon of cinnamon contains as many antioxidants as a full cup of pomegranate juice? That’s right! Cinnamon contains polyphenols, which are antioxidants that may help regulate blood sugar levels. In fact, a recent study published in the Journal of the Academy of Nutrition and Dietetics found that adding 2.5 teaspoons of cinnamon to hot cereal helped reduce fluctuations in blood glucose in both the normal weight and obese participants during a 2-hour period following the meal.

It’s easy to add spices to the diet, particularly cinnamon. I mentioned early that I sprinkle it on oatmeal and hot chocolate. I often make these buttermilk-oatmeal pancakes on the weekend and add a hefty pinch of cinnamon to the batter. Have you tried it in coffee? Sprinkle a little in your cup tomorrow morning. What’s your favorite way to add cinnamon to your food? Tell be below in the comments.

Want more info on the health benefits of spices? Listen to this week’s podcast.

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June 7, 2013

I’d Kill for a Cookie,Would You?

Guest Blogger: Kristina LaRue, RD

The bond between a mother and daughter is undoubtedly unique and special. A relationship that may be tumultuous during the teenage years grows sweeter with time (and often maturity). Life experiences of mother and daughter are analogous merely separated by a few decades. Mom may be struggling thorough perimenopause or menopause while her daughter is dealing with PMS or elated about a new pregnancy.

Summer is a perfect time to get together with your mom/daughter to share a meal. As the heat picks up, cool down with this refreshing salad that meets the unique nutritional needs of both mom and daughter, including fiber, vitamin E, and magnesium.

Fiber is key for weight management because it keeps you full for longer so you don’t overeat. It helps to control blood sugar decreasing the risk of gestational diabetes and adult onset diabetes. Fiber can also help to alleviate constipation that many women experience with PMS, pregnancy, and menopause.

From nuts and blueberries to arugula and spinach, these fabulous foods offer a creative flavor profile along with fiber. Olive oil and pine nuts are filled with vitamin E helping to decrease intensity and length of hot flashes, breast tenderness and headaches.

Magnesium may aid in reducing bloating, breast tenderness, mood swings, hot flashes and insomnia. Talk about an all-purpose mineral, it’s also essential in preserving bone mass. Find magnesium in nuts, seeds, dark green leafy vegetables, whole grains, tofu, and even better… dark chocolate!

Mother and Daughter Menu: Spinach and Arugula Salad with Creamy Rosemary Balsamic Vinaigrette

Serves 2

Ingredients

For dressing

2 large shallots

2 tablespoons fresh rosemary

¼ cup balsamic vinegar

1/3 cup extra virgin olive oil

pinch of salt and freshly ground pepper

For salad

2 cups spinach

2 cups arugula

1/3 cup shredded carrots

1 mango, diced

1/3 cup blueberries

¼ cup pine nuts

½ cup feta cheese, chunks

Directions

1. In food processor or blender, blend shallots and rosemary together. Add vinegar and oil and process until creamy. Pour dressing into small bottle or cup with pour spout.

2. In large bowl, mix together spinach, arugula and carrots. Pour 4 tablespoons dressing into salad greens, and gently toss to coat.

3. Place greens in two chilled salad bowls, top with mango, blueberries, pine nuts, and feta cheese.

Next week I’ll be back with an exciting entrée for you to add to your summer mother and daughter menu!

Kristina LaRue, RD specializes in food sensitivities, culinary, sports, and eating disorders. Follow her blog, Love & Zest and connect with her on Twitter, Pinterest, and Facebook.

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June 2, 2013

Gluten Lurks Where?

Did you know that beer, spaghetti sauce, and even chewing gum may contain gluten? Now is the time to become a label sleuth. It’s a smart move since gluten hides in all types of products beyond wheat, rye and barley. According to registered dietitian Bonnie Taub-Dix, author of the book Read It Before You Eat It, always be vigilant about label reading, especially because many manufacturers change their products without notifying the public. Something you might have enjoyed previously may now be unsafe.

Where does gluten hide? Surprising places you’ll want to know about:

• Processed foods particularly deli meats, hot dogs
• Malt vinegar and soy sauce
• Vegetable cooking spray
• Tomato paste and spaghetti sauces
• Veined cheeses such as blue cheese
• Imitation seafood
• Instant or flavored coffees and teas
• Beer
• Soup, salad dressing
• Gravy and sauces thickened with flour
• Glue on postage stamps and envelopes
• Chewing gum
• Some lotions, creams and cosmetics such as lipstick
• Vitamins and medications

Think about this: if you share a toaster or toaster oven in your home or dorm, preventing cross contamination is important to protect yourself. Either have your own appliance or designate a slot or shelf for gluten-free foods only. Also, be sure and remind everyone that no double dipping is allowed in the peanut butter jar for the same reason…cross contamination.

Gluten is so ubiquitous that at times it can make managing celiac disease difficult. There are a number of words or terms to watch out for that may contain gluten:

• Corn starch and wheat starch
• Modified food starch
• Malt or maltodextrin
• HVP or hydrolyzed vegetable protein
• HPP or hydrolyzed plant protein
• Emulsifier and stabilizer
• Natural flavoring/artificial flavor/color/smoke flavor
• Fillers

You have many options for safe grains including rice, corn, potato, amaranth, quinoa, buckwheat, millet, and oats. Even flaxseeds and chia seeds. Recently I attended a seminar sponsored by The Peanut Institute. Peanut flour is gluten-free plus high in protein and low in fat. As it becomes more widely available you can substitute it 1:1 for all-purpose flour.

And, don’t miss this…wheat free is NOT gluten free. Wheat free can contain other grains with gluten. This applies to the office candy jar which can be a potential issue depending on what type of candy is in it.

You might be wondering if you will ever eat a chocolate brownie again. The answer is absolutely! My colleague, dietitian Liz Weiss, writes a blog called Meal Makeover Moms’ Kitchen. She has shared a gluten-free black bean brownie recipe that her readers rave about. Yes, it’s made from black beans instead of flour. I made the brownies and shared them with my young friends, Emma and Julia, who loved them.

Looking for a hearty gluten-free pizza crust? Pinterest is a great channel for gluten-free recipes. For easy snack ideas, try gluten-free corn tortillas stuffed with hummus and salsa, a slice of gluten free bread with peanut butter or a handful of roasted soy nuts.

Don’t forget, there are many foods you can eat on a gluten-free diet. In fact, there are more things you can eat on the gluten-free diet than items you must avoid. The key is being a label sleuth and asking questions.

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May 26, 2013

A Gluten-Free Diet for Weight Loss…Really?

First we gave up fat and then it was carbs. Now it’s gluten…the diet du jour. A friend of mine said she’d not been feeling so well and wondered if going gluten-free might help. She’d noticed all of the gluten-free products in the grocery store and thought maybe she should buy them.

Have you thought about going gluten free? Not because you have celiac disease or gluten sensitivity but because it’s the trendy thing to do and everyone seems to be feeling better or losing weight. Come on…doesn’t that sound a little bit like the saying…if it’s too good to be true, it probably isn’t? Gluten is not the enemy nor is going gluten-free a good way to lose weight.

Oprah pushed it’s popularity a couple of years ago when she went on a cleanse that was free of several items, gluten included. According to the Huffington Post, Lady Gaga reported that she was going gluten-free to lose 10 pounds. But…who really needs a gluten-free diet? You do if you have celiac disease or gluten sensitivity. During my intern days, I clearly recall how patients did NOT want go be told they must follow a medical nutrition diet…for diabetes, high cholesterol, gout, whatever.

What shocks me today is why anyone would choose to follow such a restrictive diet that cuts many healthy grains plus a very long list of other items that contain gluten when there is no medical necessity for it. Actually some people gain weight when they go gluten-free from eating high calorie, processed gluten-free foods. Others lose, not because of the lack of gluten, but because they give up the calorie-laden foods that gluten is found in such as pizza and pancakes, muffins or pretzels, and cupcakes. Whole wheat and healthy whole grain breads and pasta are good choices and not the issue…it’s the amount consumed that is.

If you’ve been diagnosed with celiac disease, a gluten-free diet is not a choice. It’s a diet for life. A gluten-free diet is the only treatment for celiac disease, an autoimmune disorder where your body turns on itself, attacks your small intestine and persists for a lifetime. Specifically your intestine is damaged by the protein you eat found in wheat, rye and barley…collectively this protein is referred to as gluten. Any food item that contains gluten is like poison to your small intestine particularly to the little fingerlike projections called villi and makes it difficult to absorb vitamins and minerals from food.

In the past, oats were included on the dangerous list of grains because of cross-contamination. Oats were usually contaminated with wheat, barley or rye during harvesting and processing. A growing number of celiac organizations and health professionals allow oat consumption in the gluten-free diet. A number of food companies offer pure, uncontaminated oats and oat products. Make sure these products are labeled gluten-free.

Remember wheat free is NOT gluten free. Wheat free can contain barley, bulgur or other grains with gluten.

If you have questions that need answers now, consider making an appointment with the nutrition expert, a registered dietitian. You can search for an RD in your area at the Academy of Nutrition and Dietetics homepage…eatright.org. Also check out the Celiac Disease Foundation and the Gluten Intolerance Group of North America.

Don’t miss this…it’s really important if you think you might have celiac disease or gluten sensitivity. A gluten-free diet can interfere with obtaining an accurate diagnosis so never start on a gluten-free diet until you’ve had the blood test and biopsy.

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May 13, 2013

Add Color to Your Life Inside and Out

Antioxidants in supplement form have a reputation as miracle health workers scouring through your body like little scrubbing bubbles cleaning away all the bad chemicals.

Davey & Susan Johnson
Manager of the Washington Nationals

But do they really disserve that reputation? According to sound science, no. A too high level of antioxidants in the blood is potentially as bad as too low a level. Super high doses of antioxidants become pro-oxidants and add to the body’s stress. In fact, there’s no longer a way to measure antioxidant levels. In 2012 the USDA shut down their online nutrient database that measured a food’s oxygen radical absorbance capacity or popular ORAC score.

The USDA took this action because these ORAC scores instigated a ‘best of’ race where on one day blueberries were touted as having the highest ORAC score and being the top superfruit… no wait I think that was cinnamon or was it the acai berry? It became more sales and marketing than science. Antioxidants aren’t one single nutrient, but more of an umbrella term and food is the way to get them. It’s the synergy of the natural compounds in food working together as a team that makes these antioxidants powerful.

You’re better off to spend your money and eat real, brilliantly colored fruit and vegetables. From the deep reds of red peppers and cherries to the bright orange of cantaloupe, these bright colors suggest a powerhouse of nutrition hidden within just waiting to help protect and nourish your body.

Color also affects how you feel about yourself on the outside. The emotions tied to your body image and self confidence are aligned with what, when and how you eat. So, I’m sharing the power of color in a little different way today.

Whether you eat to improve your health, lose weight, become a better athlete or because what you put in your body makes you feel great…color affects your body inside and out. Joining me on the podcast this week to give a different spin on color is someone who has to keep her husband, Davey Johnson, manager of the Washington Nationals both healthy on the road and sharply dressed. Owner of Bella, a boutique in Winter Park Florida, Susan Johnson knows the power of color from the outside.

Susan Mitchell & Susan Johnson

When I think of fresh or dried cherries, I think of their benefits as a natural source of melatonin. Red is also the number one color in fashion this summer. In this video I asked Susan what she thinks of when I say ‘red’

Adding brightly colored fruit and veggies to the diet helps move you from a ‘beige’ plate to a more healthful one. Is your closet the same way? Is it full of clothes that are beige, black or white? Susan jokes about having 40 white t-shirts. My husband’s choice is black…and lots of it. I asked her this question via video:

For a lot more helpful info, listen to the podcast.

A diet loaded with colorful fruits and veggies benefits everyone but you guys might be wondering how color works for you. Whether you dress casual as Davey Johnson does or have a closet of white shirts, where’s the benefit in color? It’s like eye candy…the little things you do that make you feel updated without going overboard. Like adding a carrot to your salad, you can add an electric blue tie or a pale blue shirt (pale pink is very trendy too and yes, looks sharp).

When it’s not your best day, remember to throw on something cheerful…your go-to things that work on a day you’re having a hiccup. Step outside your comfort zone this week and kick it up with color…on the inside and out.

* Have you signed up for our NEW Bolder Nutrition E-Newsletter yet? It’s FREE, comes out twice a month and is filled with lots of helpful quick tips. Sign up today! *

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April 28, 2013

Are Eggs All They’re Cracked Up to Be?

eggs You’re in the grocery and need to buy eggs but the labels are SO confusing…less cholesterol, more vitamin D, cage free, organic…which egg is right for you? Let me unscramble the confusion. Eggs did have a bad-boy reputation for raising cholesterol but not anymore. Fast forward to the current science today. It’s the saturated fat in a food such as fatty bacon or sausage, high fat cheese or fatty meats that increases your cholesterol number. Don’t miss this…generally, eating an egg a day doesn’t increase the risk for heart disease.

Joining me on the podcast this week is someone who might be a little egg-centric in that she knows all things eggs. Registered dietitian Neva Cochran is the consultant to the Egg Nutrition Center as well as writer and researcher for Woman’s World magazine. You can follow Neva on twitter @NevaRDLD.

Neva Cochran

As Neva shares, eggs are so much more than cholesterol. Eggs contain 13 essential nutrients including protein, vitamin B12 (which is only found in animal sources), vitamin E, riboflavin, choline, and lutein (the antioxidant that helps prevent age-related macular degeneration). Rethink throwing away the yolk as it contains the fatty acids such as omege-3s, the vitamins B12 and E along with antioxidants. A large egg is only about 70 calories.

Neva’s No Excuse Quick Tip to Eat Smart-Live Smart: Eggs are budget-friendly at around a dollar per dozen for white eggs.

Trying to eat more protein at breakfast or lunch? Good quality protein helps with muscle mass maintenance and weight management plus it helps you feel full. The protein quality of eggs is so high that historically it has been the reference protein against which other protein-containing foods are measured. One egg provides six grams of protein.

Want some easy egg recipes? Try one of my favorites: Coffee Cup Scramble or check out Neva’s Pinterest board on egg recipes.

I shared on the podcast that my grandparents lived on a farm in Tennessee and raised chickens. I remember the eggs being brown or white. Now you can find brown, blue or green eggs at some farmers’ markets and specialty stores. Do you think the shell color matters when it comes to nutrition?

The breed of the hen affects the color of the eggshell. Hens with red feathers produce brown eggs and white hens lay white eggs. The White Leghorn hen rules in the American egg industry so that’s why most eggs are white. A breed of chicken from South America produces green and blue eggs. The nutrition content of an egg depends on the feed. For example you may notice labels indicating the eggs contain lutein or omega-3. Egg producers boost these nutrients in the egg by adding them to the hens’ feed. Added omega-3s are typically sourced from flaxseed and algae. The yellow pigment of corn used as feed contains lutein which is promising in eye health.

This week hard boil a few eggs and keep on hand for breakfast and after a workout.

* Have you signed up for our NEW Bolder Nutrition E-Newsletter yet? It’s FREE, comes out twice a month and is filled with lots of helpful quick tips. Sign up today! *

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April 1, 2013

More Choices = More Calories Consumed

You’re standing at a magnificent dessert table filled with luscious choices and they all look delicious. So you try several selections since choosing one is impossible. Buffet tables are known for causing waistbands to expand and zippers to pop. The trouble is…variety temps you to eat more than you need or want.

You’ve heard the saying ‘variety is the spice of life’ but have you thought about how this relates to your food choices and your kids’ choices?

Consider both sides. Variety works when it comes to encouraging your kids to try more varied vegetable and fruit selections. On the flip side, variety poses a major diet dilemma when you’re focused on keeping your weight and shape in tact.

Cornell University researchers study a great deal about the food choices we make. I’m fascinated about the tie to variety and color of food. Their research shows that children like bright, colorful meals including salads, vegetables and fruit cups.

This will make your day if you think no one cares about what you prepare. The Cornell research also found that when produce is included in a meal, it appears that the cooks cares and wants you to eat vegetables.

Did you know that the majority of vegetables are served at dinner but only 23% of the time? This is a missed opportunity for kicking up your family’s diet to the next level since children will likely eat some of the selections you offer.

No Excuse Quick Tip: children will eat more fruits and veggies when you give them variety to choose from and you come out smelling like a rose.

Remember, the nutritional gatekeeper (person making food purchases and doing most of the prep) controls about 70-75% of the family’s food choices.

Turning the table to weight, here’s where variety and color can be problematic when it comes to variety and color. In Dr. Wansink’s jelly bean experiment, people took nearly twice as many jelly beans from the mixed bowl than from the solid color bowl. What was that again…variety is the spice of life.

Consider your general routine at a buffet…you take more because you want to try it all. No Excuse Quick Tip: check out the table before you grab a plate. Make a conscious decision to enjoy certain foods versus choosing every item on the table. Limit your options. You don’t HAVE to try every item on the table just because it’s there.

* Have you signed up for our NEW Bolder Nutrition E-Newsletter yet? It’s FREE, comes out twice a month and is filled with lots of helpful quick tips. Sign up today!

Want more info? Listen to this week’s podcast below.
Listen to this week’s podcast

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March 31, 2013

Women Choose Chocolate Over Sex

CHOCOLATE or SEX? Sex or chocolate? Hmm…tell the truth? What’s your answer today? So my girlfriend tells me that she LOVES chocolate so much that she would choose it over sex. She’s not alone. Throughout the years, many women attending my presentations have said the same thing to me. Chocolate just seems to have some magical power. Is it the taste, mouth feel when it melts, the way it makes you feel, what?

Do you remember the word phytonutrient? Phyto means plant and nutrient means the compounds such as antioxidants found naturally in plants.

Red wine and green tea are good for you because they contain phytonutrients called flavanols which are also found naturally in guess what…cocoa beans and chocolate. These flavanols in cocoa may have heart health benefits that include improved blood flow, reduced blood pressure and lower lousy or LDL cholesterol.

In addition to the flavanols found in cocoa, dark chocolate also contains other nutrients including iron, magnesium, potassium, phosphorus and fiber.

Here are a few of my favorite chocolate recipes on Pinterest for you to try:

Gooey Chocolate Skillet Cake

Cocoa Fudge Cookies

Double Chocolate Soufflés with Warm Fudge Sauce

What you need to know: the ‘good for you’ benefits of chocolate can turn ugly by the addition of less healthy ingredients. Watch for trans fat or hydrogenated fat, butter oil, coconut or palm oil (both of which contain saturated fat), or even milk fat, which I’m seeing added to a lot of chocolate products now. How do you know which chocolate to choose? Be a label sleuth and closely read the ingredient list looking for these words.

No Excuse Quick Tip: The longer the ingredient list, the more likely it is that these less-than-healthy items have been added and will take away from the cocoa’s potential health benefits.

Have you noticed that the packaging on dark chocolate will many times include a percentage of cocoa in the chocolate? For example, the wording might say ‘dark chocolate, 61% cocoa content’ or ‘55% cocoa content’. Currently, it’s assumed that the higher the percent of cocoa in chocolate or the darker the chocolate… the better for you from the standpoint of the flavanol content.

Whether you prefer chocolate to sex, you can enjoy dark chocolate for it’s fabulous taste and potential health benefits. Dark chocolate can be enjoyed without the guilt but don’t forget that chocolate contains fat and calories which in excess can reshape your belly or thighs.

* Have you signed up for our NEW Bolder Nutrition E-Newsletter yet? It’s FREE, comes out twice a month and is filled with lots of helpful quick tips. Sign up today!

Want more info? Listen to this week’s podcast below.

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