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June 14, 2013

How to Manage Menopause or PMS with Food

Guest Blogger: Kristina LaRue, RD

Kristina LaRue

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 SalmonWalnut & Flax Salmon w Millet
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.


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 Cranberry lemon muffinshot 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.

Colorful SpicesTo 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.

Play button 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.


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

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.

Play buttonThe 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

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! *

 

 

 
 

 

 

 

 

 

 

 

 

 


April 28, 2013

Are Eggs All They’re Cracked Up to Be?

eggsYou’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.

Play button

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

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! *

 


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?Chocolate Assortment

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.

 

Find more inspiring video, audio, and images at Growing Bolder.

 

 


December 3, 2012

Surprising Foods to Help Fight Colds and Flu

Do you reach for a vitamin C supplement or zinc lozenge to keep your immune system perking along and fight off colds? What about food? Are certain foods better for fighting colds and flu? Grab a cup of tea and I’ll share foods to add to your medicine chest.

Did you know that according to the Centers for Disease Control and Prevention (CDC) up to 20% of Americans will likely get the flu every year? That’s not counting regular colds.

On my last trip to California, guess what I brought back? Bronchitis along with laryngitis. You know how you feel so rotten that you don’t want to eat, much less cook, yet you know it would help to nourish your body?

When you feel achy all over and feverish, this is exactly the time that your food selections can help fortify your immune system and ramp down some of your cold and flu symptoms. Healthy food, which provides needed nutrients to your body such as vitamins and minerals, is essential for optimum function of the immune response.

Add these foods to your medicine chest:

Vitamin D-rich foods. Early research suggests that adequate vitamin D in the diet has a role in overall immune function. Most people do not get enough. When I say vitamin D, what foods do you think of? Dairy products, salmon or sardines? How about mushrooms? Yes, mushrooms. Seems odd, doesn’t it?

Some mushrooms are an excellent source of vitamin D. When exposed to ultraviolet light under controlled conditions, the natural ergosterol in mushrooms converts to vitamin D…the same idea as when humans absorb sunlight through the skin and convert it to vitamin D. So, watch for these mushrooms in your grocery and add to your salad, omelets and pizza.

Nuts and Seeds. Nuts and seeds make an easy energy and nutrient packed snack when you don’t feel like preparing food. Your body can benefit from the nutritional star power of nuts and seeds to provide your body with fiber and a roll call of nutrients including folate, magnesium, calcium, potassium, riboflavin and vitamin E. Enjoy pumpkin and sunflower seeds, pistachios, pecans, peanuts or walnuts.

Blueberries, potatoes, red peppers, kiwi and other vitamin C-rich foods: I bet you didn’t think about red peppers or potatoes for their Vitamin C but they are a very nice source of both vitamin C and potassium. Bake a potato quickly in the microwave when you don’t have much of an appetite. Prick it with a fork a couple of times, place it on a plate or paper towel and microwave 3-4 minutes, turn it over and microwave another 3-4 minutes. The time will vary based on the size of the potato.

Other vitamin C-rich foods include blackberries, cherries, tomatoes, broccoli and the traditional sources you think of such as tangerines, oranges, grapefruit, pineapple and strawberries. I much prefer the whole food over a vitamin C supplement since you get the benefit of the hydrating water content as well as other vitamins and minerals in the fruit.

Research has not proven that vitamin C prevents colds but it does have a role in overall immune function that in turn helps you fight off a cold and flu. By the way, 100% fruit juices provide hydration plus the benefits of vitamin C and antioxidants.

*Eating Smart Tip: Try this Spiced Orange Green Tea from the Florida Department of Citrus. It’s so simple.

Here’s what you need:

4 ounces Florida Orange Juice

1 cinnamon stick

3 ounces green tea

Here’s what you do:

Heat the ingredients together in the microwave until hot. Try 1-1.5 minutes on high.

You could also combine the three ingredients in a saucepan and heat until steaming.

*Here’s a little unexpected tip. Regular tea (not decaf) contains enough caffeine to gives you a slight energy boost when you feel so bad you don’t want to lift your head off the pillow.*

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

 


September 16, 2012

The Heel of the Italian Boot Kicks Up Some Trendy Wine

Hi foodie friends. Last weekend I was in Costco checking out their wine selection for some upcoming events. I remembered that my buddy Regina was in Italy on a wine tasting tour. So, what did I do? Waited until her return, called her up and asked her to share the best tips she learned while there. And who knows more about wine and food than my regular podcast guest Regina Ragone, Food Director for Family Circle magazine?

Before you buy that bottle of wine, you’ll want to hear about new wines from Puglia, Italy. At the heel of the Italian boot lies the wine world’s latest undiscovered gem! Their wines have long been consumed locally, but beyond the region their wine was only used to pump up the alcohol content of wines from the north. Not anymore!

Regina’s family is from an area close to Puglia and she told me that while Puglia’s strong red wines may have only been appreciated locally in the past, today this negative image has been completely overcome and the wines of Puglia win awards and gain admirers. If you’re a wine aficionado then you’ll find their list of grapes interesting:

The grapes of Puglia:

White

1. Primitivo di Manduria

2. Nero di Troia

3. Negroamaro

4. Aglianico

Red

1. Bianco d’Alessandro

2. Bombino Bianco

3. Chardonnay

4. Verdeca 

Regina shared some of her favorite wines from the tasting. Notice that a number of these wines are so reasonable…averaging $10 a bottle, which makes them a great selection for a nice table wine. Regina said that you should buy what you like not what everyone thinks you should drink. If you like a certain grape, try those wines.

Most stores will let you try a wine or invite you to a tasting. It’s all about what you like in a flavor. For Italians, wine is a part of their meal…good wine, great local food and enjoyment of the meal. Something we, with our frenetic lifestyles, can learn from.

White:

Tormaresca Winery

Roycello ($18) Fiano grape

RiveraWinery

Marese ($11) Bombino Bianco grape

Preludino ($13) Chardonnay

Red:

Tormaresca Winery

Torcicoda ($19.99) primitivo 100% ( first wine of Puglia in history to enter TOP 100 by Wine Spectator)

Neprica ($10) primitivo/cabarnet

Feudi Di San Marzano Winery

Sud Negromaro ($10) negromaro

And speaking of hearty red wines, try this slow cooker recipe from the Family Circle test kitchen that would go nicely with a number of their selections…Slow Cooker Brisket BBQ Chili

This week’s podcast includes more of Regina’s trip and tips. Listen below.

 


August 13, 2012

Five Foods to Ramp Down Inflammation in Your Body

Grab this week’s grocery list! I have five food items you’ll want to add to it. Have your list in hand? The first item is purple grape juice or purple grapes. All five foods have something in common which you’ll want to know about. They help reduce inflammation, which has been implicated as an underlying cause of many common diseases from heart disease and autoimmune illness such as rheumatoid arthritis to some cancers and diabetes.

The liver produces CRP during periods of inflammation so if the body has chronic inflammation going on, the CRP level will be elevated. Doctors can measure this level of general inflammation in the body with a blood test called hs-CRP or high-sensitivity C-reactive protein.

A study in the Journal of the American Medical Association looked at the effect of a Mediterranean diet on inflammation in the body, particularly in people with metabolic syndrome. A bundle of medical issues that includes excess weight around your belly, elevated total cholesterol and the bad-boy LDL, high blood pressure and high blood sugar, metabolic syndrome is tied to a pro-inflammatory state in your body.

This study and others have found that a Mediterranean diet, which includes healthy oils, nuts, fish and lots of fruits, veggies and whole grains decreased the level of CRP in the blood and reduced the level of inflammation in the body. The five inflammation fighting foods to include in your diet:

1.    The first item briefly mentioned: purple grapes and grape juice. Purple/blue fruits and vegetables push up your intake of potassium and vitamin C. Plus purple grapes and juice contain naturally occurring phytonutrients or plant nutrients called polyphenols…yes, the same ones you find in red wine which function as antioxidants and help promote overall health. These phytonutrients seem to ramp down the inflammation process in the body.

Check out these recipes for Blueberry Mint & Vanilla Bean Yogurt Parfait and Fresh Grape and Cheddar Salad with Grape-Yogurt Dressing

2.    Bing and tart cherries:  The Agricultural Research Service has conducted studies on Bing cherries and found that regular consumption lowers CRP. Anthocyanins are one of the antioxidants in tart cherries that give them their bright red color. These phytonutrients are also linked to reduced inflammation. Dried or fresh, it doesn’t matter.

3.    Avocados and nuts: both are rich in monounsaturated fats…the more heart healthy type of fat. Try to cut out as much trans fat and saturated fat as you can as these unhealthy fats raise the lousy LDL cholesterol level but also promote inflammation.

 4.    Fish: especially fatty fish that contain omega-3 fats, part of the polyunsaturated and healthier fat family and thought to counteract inflammation. Try fatty seafood such as tuna, salmon and sardines or plant sources of omega-3s called ALA including walnuts, pumpkin seeds, flaxseeds, and kale. ALA converts in the body to omega-3 fats but the conversion rate is low.

 5.    Beans and lentils: low on the glycemic index, these high fiber and nutritious items help keep your blood sugar level in check. As you eat more beans and lentils, eat less: processed or refined foods that have zero nutrition such as cookies, cakes, chips, soft drinks, and pastries. Refined foods can make your blood sugar level spike, which has also been tied to inflammation.

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


May 5, 2012

Weight Loss Products Promise Hope…But Are They Hype?

Did you hear about raspberry ketones? Recently the Internet was ablaze with searches for raspberry ketones after they were discussed on The Dr. Oz Show as the next can’t-live-without weight loss miracle. What do you think? Hope or hype? I’m always looking for hope since two out of three Americans are overweight.

But I want the hope to be real and based on sound science not emotion. Weight loss is such an emotional issue isn’t it? Any product, potion or pill will practically fly off the shelves if there is emotional hope tied to it such as the promise of quick, painless weight loss and a body like Sophia Vergara.

It pays to be a sleuth and use your gut intuition and intelligence when making a decision about the latest and greatest weight loss product. When you hear the word ketone, you may think about low carb diets that put the body into a state of ketosis. This ketosis is promoted as fat burning, but what you never hear is that ketosis means improperly burning fat, not a healthy process.

This hype of unproven fat burning is being tied to raspberry ketones. Ask yourself who is benefiting from the product really…you or the person making money off of you? If the product truly worked, would the majority of us be overweight and obese? Wouldn’t one of these many miracle weight loss products have made us all thin? Why would we need science and educated researchers if these hundreds of products touted for weight loss did anything more than take your money? What do you think?

According to an article from ABC News which included an interview with Dr. Robert Lustig, a neuroendocrinologist and obesity expert, animal studies are insufficient to say if and how raspberry ketones work in people. Without human studies, Dr. Lustig would not even weigh in on the product.

By the way don’t be swayed by the raspberry ketone body lotions and other hype-laden products quickly coming out on the market.

How about the latest on chocolate? Eat chocolate and slim down. I could easily join in. A recent article in the Wall Street Journal and BBC News reported on a study published in the Archives of Internal Medicine suggesting that regular chocolate consumption may be tied to weight loss. It seems that those who consume chocolate several times a week were slimmer by measure of a BMI than those who ate chocolate only occasionally.

How much chocolate you eat was not a factor in the study but rather the frequency. The researchers suggest that the ingredients in chocolate beyond sugar and fat may favor weight loss. This study suggests a link not any type of proof right now and further human studies need to be conducted to see if there is a component of chocolate that does affect weight loss.

We currently do know that dark chocolate is potentially good for the heart and blood pressure plus it contains antioxidants. Who knows, chocolate may one day be added to the tool chest for successful weight loss along with portion control, movement, mindful eating, etc.

For now, enjoy dark chocolate for what it is…a delicious treat that may benefit your arteries. Speaking of chocolate, check out my board on Pinterest called Never Met a Chocolate I Don’t Like for a delectable Texas Sheet Cake recipe.

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

Podcast: Weight Loss Products Promise Hope…But Are They Hype?


March 10, 2012

Hunka Hunka Chocolate Love

Last week I attended a fundraiser for Easter Seals. Dessert was a dense dark chocolate flourless cake with chocolate ganache shaped similar to a women’s handbag with an edible gold wash over it. Leaning against it was a white chocolate with gold stars high heel pump.

It was fascinating to look at the detail and of course to taste the chocolate. Even I, lover of all things dark chocolate, could not finish this decadent dessert and didn’t even try…although I gave it a good college try. Ok, so I never met a dark chocolate that I don’t like.

Typically I eat my chocolate with fewer calories from added fat such as the cream in ganache. One of my favorite treats that kids and adults both like is Apple Chocolate Dips.

A simple and fun recipe, you take Granny Smith apple wedges and dip them into melted dark chocolate and roll in chopped pistachio nuts (one of my most favorite nuts and power packed with nutrition).

I’m always excited to hear current evidence-based nutrition news on chocolate’s potential health benefits. A 2011 meta-analysis, which means a systematic review, of seven chocolate studies published in the British Medical Journal specifically looked at the association between chocolate consumption and the risk of developing cardio metabolic disorders (think heart disease and stroke, diabetes and metabolic syndrome).

Interestingly, these studies did not differentiate between dark and milk chocolate. The results indicated that a higher level of chocolate consumption was associated with about a one third reduction in the risk for cardiovascular disease and a 29% reduction in stroke risk as compared to a lower chocolate intake.

What does this mean to you and me? Eating chocolate in reasonable amounts does not seem to be problematic but may in fact be helpful in reducing overall risk. This study does not prove direct cause and effect… in other words, eat chocolate and no heart disease. It means that when people consume chocolate as part of their diet versus not, the overall risk for cardiovascular diseases seems to go down.

Why does the risk decrease? What’s in the chocolate that has this potential heart-protective effect? Researchers are trying to figure this out. Is it chocolate itself or is it chocolate in combination with a healthy diet and lifestyle? This is what makes association research tough. For example another 2011 study in Chemistry Central Journal found that chocolate is a rich source of antioxidants (polyphenols and flavanols), just like wine, grape juice and most fruit.

Research indicates that the flavanols in cocoa may have heart health benefits that include improved blood flow, reduced blood pressure and lowered production of the 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.

The caveat here is that the nutritional profile can be significantly hindered by the addition of less healthy ingredients such as too much sugar (most all chocolate will have some sugar to counteract the bitter pure cocoa flavor), trans fat or hydrogenated fat, butter oil, coconut or palm oil (both of which contain saturated fat, or even milk fat (which I am seeing added to a lot of chocolate products now).

So it’s up to you to be the label sleuth and look at the Nutrition Facts label and also closely read the ingredient list. The longer the ingredient list, the more likely it is that less-healthy added items will take away from the cocoa’s potential health benefits.

Dark chocolate can be enjoyed without the guilt as long as you don’t forget that chocolate contain fat and calories so you must be prepared to burn off the calories so they don’t end up on your backside.


Listen to this week’s podcast


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