The Truth About Chocolate

Chocolate, chocolate, oh my!

 With Valentine’s Day around the corner and a heart of chocolates possibly coming your way soon, let me share with you the truth about chocolate.  I know you have all heard it before, but it sure is true that dark chocolate is the most nutritious pick when it comes to chocolate. 

Before all you milk chocolate lovers start to sigh and dream of regular Hershey kisses dancing in your head, hear me out.  Dark chocolate does not only offer more benefits than milk chocolate, but it also tastes good.  Not a believer?  You may have to try a few until you find the one you like best!  And besides, I am not a proponent of deprivation.  If you like milk chocolate and want it every so often, so be it.  But consider trading in a few pieces for dark when you can!

Notice the "cocoa processed with alkali"

The Scoop:  What’s so great about dark chocolate versus milk chocolate?  According to the Mayo Clinic, dark chocolate contains a higher amount of antioxidants (flavanols to be exact) and has been linked with improved blood pressure and cholesterol levels.  The raw cacao beans used to make chocolate products are of course the source of these flavanols, but sugar and processing make chocolate products tastier.  The more processing that occurs the less the flavanol content.  The best options for high flavanol content are dark chocolate that does not list sugar as the first ingredient and unsweetened 100 percent cocoa powder that has not been alkalized (or Dutch processed).    

A study done at Italy’s National Institute for Food and Nutrition Research in Rome showed that milk may interfere with the absorption of antioxidants from chocolate and may negate the potential health benefits that can be derived from eating moderate amounts of dark chocolate.  What this means for you?  Don't drink milk with your dark chocolate or you will decrease the health benefits of that dark chocolate you are eating.  And yes, milk chocolate contains milk as well (hence the name) so the antioxidant content is much lower.

Bri’s Take: I love having a square of dark chocolate whenever a sweet craving arises.  However, for me it has always been hard deciphering whether or not all dark chocolate is created equal.   It’s far too easy to grab the first “dark chocolate” bag or bar that you see, but here are a few tips to make sure you grab a good one:

My fave- Endangered Species brand!

• Sugar should not be the first ingredient
• Choose a cocoa content of 65% or higher (I like to go even higher- 75% or above)
• Some dark chocolate bars even help a cause (Endangered Species brand is a GREAT one!)
• Most bars also come in bag options with individually- packaged squares, which are perfect for those of you who have a hard time resisting temptation & need the built- in portion control
• If taste is a barrier, choose a dark chocolate with something in it (like almonds, mint flavor, espresso beans, or sea salt) or eat a square with a few raw almonds if you already bought the plain version

No need to go overboard either.  Dark chocolate still is high in calories so if you treat yourself daily, keep the calories to around 100 by choosing just 2 squares or breaking off a few smaller squares on a chocolate bar!  Yum!

Eat well,

Bri

Protein Rocks!

My inspiration for this post comes from a sweet lil' mama that lives outside.  And let me preface this post by saying that I absolutely LOVE animals and am definitely an all-pet person even though I don't have every type of pet living with me (I would be a zoo owner if that were the case & my house would smell like you know what).  Anyway, I digress since that is NOT what this post is about.  What this post is about is the power of protein.  

Protein is helping sweet mama Blanca heal!

Blanca, an outdoor cat, was recently attacked by something and has a horrific wound on her back.  We have been feeding her plenty of wet and dry food packed with protein to speed up the healing process.  Protein is awesome for a variety of ways and not only for our lovely pets, but also for you and me.

The Scoop:  While this post is an overall discussion of protein and not individual protein-rich food items, each protein-rich food has health benefits on its own too.  I am sure we will touch on some of these more specifically in a future blog post.

Protein.. why so important?  Well, for one, every cell in the human body contains protein.  The body needs protein to repair and maintain itself.  Second, the basic structure of protein is a chain of amino acids.   Your body cannot make 9 out of the 22 amino acids, which means these 9 MUST come from food sources.  These are called essential amino acids.  And finally, protein:

• Provides valuable enzymes that regulate bodily functions
• Helps transport nutrients, oxygen, and waste throughout the body
• Is key in muscle building and development
• Provides collagen to connective tissues of the body and to the tissues of hair, skin, and nails

Another question you may ask yourself is how much protein do I need per day?  For most people, at least 0.8-1 gram per body weight in kilograms per day is sufficient.  For example, a 150lb person is 68.18 kilograms (150/2.2=68.18) and would need between 54 and 68 grams (68.18*0.8 and 68.18*1 respectively) of protein per day.  However, if you are a bodybuilder, severely malnourished, or have a certain illness/disease, etc. then these needs will change.  People often increase protein intake when trying to lose weight as well, because protein is very satiating and can help reduce caloric intake by keeping you fuller longer.

Research has shown that approximately 30 grams of protein is the most at one time that can be used for muscle synthesis.  So basically, it is best to spread your protein intake out throughout the day, perhaps having a max of 25-30 grams of protein at each meal.

Bri's Take: Since all of you are leading healthy lives and are active each day (wink, wink), you most certainly need your protein.  Try to have a protein-rich food at every meal and you will be covered.  If you eat snacks like I do, have a snack that includes a bit of protein as well.  The snack does not have to be as high in protein as your meal, but include a little bit of protein to keep you fuller longer so you aren't snacking all day long on the not-so-good-for-your-waistline-stuff.

And what's the deal with protein and working out?  It is definitely beneficial for you to have protein after your workout so if your workout is right before a meal, have a good source of protein with that meal.  If it is in between meals, have a snack with some protein within 30 minutes after your workout.  

Try a buffalo burger.  Yum!

Animal protein has a higher biological value than plant-based protein, but that doesn't mean vegetarians and vegans can't meet their protein needs.  Just be sure to include a variety of beans, lentils, grains, nuts, etc if this is you!  As for the rest of you, eat a variety of both animal and plant-based proteins.  Don't feel like you have to leave out the "red meat" either.  There are plenty of lean varieties of red meat.  Ever tried bison?  You just might like it!

Eat well,

Bri

Resource: www.nutrition411.com and Food & Nutrition Magazine (Jan/Feb 2013 edition).

Bar None... or One?

So many to choose from!

Energy bars, protein bars, granola bars, nutrition bars, supplement bars...  Wow, do you think the nutrition industry has enough "types" of bars??  I think yes, but I can almost guarantee that as I write this another one is being developed. So, what's in a bar and is it worth your precious dollars??

The Scoop:  With our on-the-go lifestyle, a nutrition bar can often be a good snack to hold you over while you are waiting in line at the DPS (because you know it is going to take you longer than your lunch break), power you through your morning workout, or even have handy when you are taking that adventurous hike up a mountain this summer.

Bri's Take: If you haven't heard me talk about nutrition yet, then let me begin with my TOP nutrition habit everyone could use more of: Eat mainly foods with the least amount of ingredients.  This is the most important part of a food label!  Why go with the least amount of ingredients? Because, it has been "touched" less... or is less processed.  Have you ever thought about why an apple doesn't have a food label attached to it?  It doesn't need one.  It only has one ingredient- the apple!  

So, even with nutrition bars the ingredients list is where I would start.  I really dig the ones with less than 5 ingredients or a little longer of a list of ingredients, but with all I can pronounce and understand!

My 3 top favorites (in no particular order) are:

1. Larabar Cherry Pie
2. KIND Cranberry Almond & Antioxidants
3. Open Nature Cranberry (Tom Thumb's brand)

The only downfall with purchasing these healthier bars is that many times they come with a pricier tag.  At Tom Thumb where I shop mostly, the Larabars run $1.33 per bar, the KIND bars are about $1.25 per bar, and the Open Nature bars are $.99 per bar. I also shop at Central Market and every so often the KIND or Larabars are one sale for $.99 too. I often go with the least expensive since I buy several at a time.  They are easy to pack and eat on the go when going from work to teaching a Pure Barre class!

Only 3 ingredients! (Larabar)

Lots of ingredients! (Kashi)

If you are really on a budget and need to go cheaper, look into Kashi bars (box of 6 for about $3 total).  They have a longer list of ingredients, but most of them you can pronounce with the exception of a few. To give you an example though of differences in ingredients, look at the pictures to the right.  This shows you Kashi vs. Larabar.  Crazy, right?!

It goes without saying, but TASTE is a big factor in choosing bars too.  While Larabar Cherry Pie is one of my favorites, I have had the Larabar Blueberry Muffin and can't stand it.  Even within brands you have taste differences and a new list of ingredients so take a look, try a few, & then decide what your favorite is.  If you already have a favorite, reply with the name of it in the comment section so we can all try it too. 

Eat well,
Bri

What a Berry!

It was a sad day when you finally had to take down your Christmas tree (and some of you probably STILL haven't gotten to it).  You are no longer trading candy canes at work or buying clever gifts for your Secret Santa.  Nope, holiday season has come and gone.  But, what if I told you that there is a holiday staple that can stick around all year long? I am talking about a lovely, maroon-colored fruit.  Any guesses?

Drum roll please..... Cranberries!!!!!

Holly is in the back!

The Scoop:  I am willing to bet that whenever you had your first (yes, I am about to say it) Urinary Tract Infection (UTI), your mom told you to drink Cranberry Juice.  Am I right?  Heck, my mother has even been using cranberries (in pill form) for her dog Holly who gets UTI's regularly.  Cranberries have long been known for their role in promoting Urinary Tract health.

Did you know cranberries are also one of the top 5 foods with the highest antioxidant content per serving?  So cool!  And guess what? They are also heart healthy since they have no fat, no cholesterol, very little sodium, and are a good source of fiber.

Cranberries contain compounds called proanthocyanidins (PACs), which have strong bacterial anti-adhesion properties.  In non-scientific terms, what this means is that whenever bacteria want to stick to the bladder wall and cause infection, PACs interfere with bacteria's ability to stick and instead force the bacteria to be flushed out in the urine.  According to a webinar I recently viewed, cranberries are also being studied for their effect on other other bacterial infections.  Cranberry products are now thought to help reduce the incidence of stomach ulcers and promote dental health!    

Don't they look yummy?

Bri's Take:  My boyfriend has experience with stomach ulcers so have I been touting cranberries to him recently?  Absolutely!  Has he tried them yet?  Not quite.  But, I am still excited about incorporating more cranberries into our meals.  Like I said, many holiday dishes incorporate cranberries, but there is no reason why they can't be incorporated year round. 

I found two recipes that I can't wait to try.  Hopefully, you will be motivated to try them too OR find your own recipes.  And just to give you a few easy, quick options too, you can ALWAYS put dried cranberries in your morning oatmeal, your lunch time salad, or your go-to snack of homemade trail mix (think almonds, cranberries, pistachios, & dark chocolate chips).

Recipe #1: 

Couscous and Cranberry Salad

Ingredients

• 1 Pack Couscous
• 2 tablespoons Chives
• 1 twig Peppermint, the leaves only
• 1/2 cup sweetened dried cranberries
• Dressing:
• ½ cup Olive oil
• 3 tablespoons Vinegar
• Salt and pepper to taste
• 4 Peppermint sprigs, to decorate

Directions

1. Prepare the couscous following the pack directions, add a bit of olive oil and add the peppermint leaves; let cook.
2. Mix the dressing ingredients.
3. Place the couscous in a container and add chives and cranberries, pour the dressing. Serve and decorate with peppermint sprigs.

Serves 4 portions

Recipe #2

Cranberry Chicken Salad

Serve on butter lettuce leaves for a simple salad, in a tomato that has been cut open for a stuffed tomato, or on whole grain bread for a chicken salad sandwich.

Ingredients

• 2 cups chopped, cooked chicken breast meat
• ½ cup sweetened, dried cranberries, finely chopped
• 1 stalk celery, finely chopped
• ½ cup bottled poppy seed dressing
• 1 tablespoon fresh chopped tarragon Salt and pepper to taste

Directions

1. Poach about 1 ½ lbs of boneless/ skinless chicken breasts in a quart of salted (1 teaspoon) water, for about 20 minutes, or until the chicken is cooked through. Remove from water, let cool, and then chop the meat into small chunks
2. In a small mixing bowl combine chicken with other ingredients. Adjust seasoning and serve.

4 servings

Eat well,
Bri

Resource & Recipes came from www.uscranberries.com 

Tea It Up!

Drink Up!

Tea for two and two for tea! If you're keeping score in the game of health benefits, tea is a top contender.  If you aren't already drinking tea, consider this...

The Scoop:  Let's get back to the basics.  There are 4 types of tea: white, green, oolong, & black. White is not fermented at all and black is the most fermented, while green and oolong are in the middle.  Despite fermentation, they ALL have flavonoids (big word, I know).  What is so great about this?? Flavonoids are powerful antioxidants that help prevent various diseases and fight aging.  Think Ninja Warrior in a cup!

Extra factoid- herbal tea isn't technically tea.. or at east it doesn't come from the same plant as the other four.  You can still drink herbal tea- nothing wrong with that my friend, but just know when I speak of tea benefits I am referring to white, green, oolong, or black.

Study after study has shown other health benefits of tea consumption.  Too many to list, but a few of my favorites:

• 2012 study associated tea with increased work performance and reduced tiredness.... hello productivity, hello raise!
• 2006 study showed that when women drank 5 cups of green tea/day, they lowered their risk of heart disease by 31%... take that #1 killer of women in the US!
• 2003 study showed that 4 or more cups of tea/day increased the mineral content of bones... no bone fractures here!
• Study with oolong tea and elderly showed that regular consumption of tea decreased body fat and weight by improving fat metabolism... kicking butt & looking svelte!

Favorite tea right now!

Bri's Take:  I love tea, especially green tea.  I even have my favorite brands, but that's just my taste buds talking.  If you do not like tea or have not tried many brands, flavors, etc. here are a few tips for you:

1. Try tea at a coffee/tea shop first.  Many teas you find here will also be at grocery stores, but this gives you the opportunity to taste before you buy.
2. Follow the brewing time.  Brew time is essential when it comes to the taste of tea.  If you brew for too long, the tea can taste too bitter or strong. If you brew for too little, you might as well be drinking hot water.  Brew time is listed on any box/bag of tea or ask your barista if at a coffee/tea shop.
3. Add if you need to.  I like most of my tea plain, but many times I will try a tea that just needs that extra oomph.  My favorite tea additives?  A squeeze of lemon, a couple drops of lemon juice if out of a lemon, a squirt of honey, or a couple drops of skim milk.  I stay away from sugar, creamer, high fat milk, etc. but if those are your go to staples, just be sure to use small amounts.  A little goes a long way!
4. Some like it hot, some like it not.  Iced tea works too!  If you are not a fan of hot tea, drink unsweet iced tea and add your own additives (see #3).  

For the most "health" bang for your buck, try to drink between 3 to 8 cups a day.  Any more than 8 cups a day and you start taking in too much caffeine and decreasing your absorption of iron.

Drink up & eat well!

Bri

Resource: "Tea Time: The Health Benefits of Tea." -Joanna Pruess & Neva Cochran, MS, RD, LD