Dark Chocolate = Healthy Chocolate!

Recent studies say dark chocolate -- not white chocolate or milk chocolate -- is good for you! What is it about dark chocolate? Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables. These benefits are from flavonoids, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease. Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries). Flavonoids also help relax blood pressure through the production of nitric oxide, and balance certain hormones in the body. Dr. Andrew Weil has dark chocolate included in his anti-inflammatory food pyramid!! How exciting is that?!

Taste the Chocolate
Chocolate is a complex food with over 300 compounds and chemicals in each bite. To really enjoy and appreciate chocolate, take the time to taste it. Professional chocolate tasters have developed a system for tasting chocolate that include assessing the appearance, smell, feel and taste of each piece.

Go for 70% Dark Chocolate
You should look for pure dark chocolate or dark chocolate with nuts, orange peel or other flavorings. Avoid anything with caramel, nougat or other fillings. These fillings are just adding sugar and fat which erase many of the benefits you get from eating the chocolate. Be sure to look for a brand that contains at least 70 percent cocoa.

Skip the Milk
It may taste good but some research shows that milk chocolate, or washing your chocolate down with a glass of milk could prevent the antioxidants being absorbed or used by your body.

But On The Negative Side...
1. Chocolate may trigger headaches in migraine sufferers. Sorry guys.

2. Chocolate is considered dangerous to animals because it contains a stimulant called theobromine, which they can't digest. Dark chocolate and baking chocolate are even more dangerous because they contain higher concentrations of the substance. This applies whether chocolate is in candy bar form, or an ingredient in cake, cookies, puddings or ice cream. If a pet becomes ill after eating chocolate, take it to the vet immediately.

3. Even though it may be healthy, dark chocolate can be very caloric. Savor and enjoy a piece a day, not a bar!

Keep it fresh!
- Lauren

Get Through The Big Game Without Over Doing It

Super Bowl Sunday is the biggest day for food next to Thanksgiving. It's okay to splurge a little bit and eat foods you don't eat everyday, but it's easy to get carried away with all the excitement and over do it. The following are a few tips on how to avoid over-eating and staying on track with any healthy New Year resolutions during the big game, and all year round!

• Avoid skipping meals earlier in the day. Skipping breakfast may lead to overeating later in the day when you become famished and have tons of foods at your disposal.

• Get an adequate amount of sleep the night before. Lack of sleep will leave your body searching for energy, making it harder to resist fattening foods.

• Drink plenty of water. This will not only fill your belly, but help curb cravings. Limit alcohol to avoid too many extra calories. If you choose to have a few, alternate alcoholic beverages with sparkling water with lemon.

• Avoid carbonated beverages. These will bloat you, interfering with your body's ability to signal when you are full. The carbonation will also interfere with proper digestion.

• Prepare baked foods or fattening dishes using natural sweeteners or lower-calorie and lower-fat versions of ingredients.

• Eat slowly and wait at least 15 minutes before going back for a second helping. This gives the body enough time to feel satiated.

• Commit to working out the next day by signing up for a class or a run the next morning. You will be less likely to over do it if you know you have to get up early and run a 5K. The workout will also balance over consumption and burn calories!

• Enjoy your food! We spend so much time avoiding certain foods or viewing food as the enemy that we forget it can be pleasurable. We may worry that once we eat a food that brings us pleasure we won't be able to stop. The answer is controlled eating rather than out-of-control eating. Slow down and be aware of the taste, texture, temperature, and smell, and savor every bite!

Keep it Fresh!
-Jill

Ditch the Sugary Drinks!

A spoonful of sugar? Americans are swallowing 22 teaspoons of sugar each day, and it's time to cut way back! Most of that added sugar comes from soft drinks and candy – the equivalent of guzzling two cans of soda and eating a chocolate bar. Remember, if you are consuming excessive amounts of added sugar, you will add calories, which leads to weight gain, or you will displace other essential nutrients. To check for added sugar, look for a variety of ingredients including sugar, corn syrup, fructose, high fructose corn syrup, dextrose, molasses or evaporated cane juice on the label.

What YOU can do:

Take a good hard look at what you are drinking each day, figure out where the sources of added sugars are and think about how to cut back on that. Plan ways to substitute sugary foods in your diet with things like sweet vegetables, fruits or herbal teas.

1. Put down the can. Soft drinks are the biggest culprit! Soft drinks by far, followed by candy, cakes, cookies and pies. With about 8 teaspoons of added sugar, a regular 12-ounce soft drink will put most over the recommended daily limit. Keep in mind, it DOES NOT make it ok if they are diet drinks. Artificial sweeteners (such as Splenda, Equal, Sweet & Low, etc.) are even more toxic than the refined sugars that are in regular sugary drinks!

2. Drink water. Replacing carbonated soft drinks with water will cut a lot of your sugar intake, and the benefits don't stop there. Drinking two glasses of water before a meal may encourage the stomach to feel full more quickly, so you don't eat as much. Lots of the time you may have a sweet craving because your body is dehydrated, so drink up!

3. Drink real fruit juice. Juice can have as many calories as soda, but it has far more to offer in the way of nutrients. This presents a dilemma -- you want the vitamins and antioxidants without all the extra sugar. The safest bet: Look for 100% fruit juice. Steer clear of juice drinks that have added sweeteners. Look for the percent of real juice, noted on the nutritional label. You can also slash sugar intake by drinking water with a splash of juice. Feel free to squirt some lemon, lime or orange slices into your water for a healthy, yet flavorful drink!

4. Try coconut water! Sports and energy drinks are sugar bombs like soda. Although they contain electrolytes which are great for hydrating the body, its still smarter to stay hydrated with water rather than sports drinks. A wonderful alternative to sports drink is coconut water. It's a natural isotonic beverage, with the same level of electrolytic balance as we have in our blood. It contains more potassium than most sports or energy drinks and has less sodium. It's the fluid of life, so to speak!

5. Enjoy a cup of tea. Herbal teas can be not only delicious, but hydrating at the same time. There is a wide variety of flavorful herbal teas that will satisfy your sweet tooth. Right now I’ve been enjoying Yogi Tea’s Mayan Cocoa Spice made with cinnamon bark. It has low caffeine and plenty of rich chocolate flavor! It’s a must try!

Keep it fresh!
- Lauren

Being Grateful

Gratitude: The quality of being thankful; readiness to show appreciation for and to return kindness.

I encourage you to celebrate the new year by taking the time to think about what you are grateful for and express that gratitude. Be truly thankful for the bounty of food before you and recognize that it should not be taken for granted. Be thankful for the people around you and celebrate with family, friends or neighbors. Be thankful for your health and your body’s ability to heal itself. Be thankful for all the things in your life that make you happy and take the time to reevaluate those that don’t.

There are so many things that nourish our bodies, aside from what choices we make concerning food. When all the different aspects of our lives are in balance, this is when our body, mind and soul thrive and we are at our healthiest. Think about all of the different areas of your life…. your relationships with friends and family, your romantic relationship, your career path, your home and physical surroundings, the amount of physical activity you make time for….. and recognize imbalances. What areas would you like to change, where is there room for improvement? How can you create the exact life that you want to live, in the exact world that you want to live it in?

We have the power to create the life we want and we have the power to change the things in our lives that we are unsatisfied with, but we all too often let fear hold us back. All year long, be thankful for the areas in which you are satisfied, but also take steps towards changing the rest. Set goals for yourself. Write them down and hold yourself accountable for reaching them.

1. Take out a piece of paper and write down your life goals for where you want to be or what you want to accomplish 1 month from now, 6 months from now, and 1 year from now.
2. On another piece of paper make three lists of the steps you need to take to make each of those goals attainable.
3. Use a journal to keep track of your goals and your progress. Check off each step as you accomplish it and update them as your goals change.
4. Express gratitude towards the people or opportunities that helped you reach each goal. Below, you will find ten tips on how to do just that!

10 Ways to Express Gratitude

1. Wake up with gratitude. Before you even get out of bed each morning, say one thing that you are grateful for.

2. Write a quick "Thank You" note or card to someone who has done something nice, or simply been there for you.

3. Be generous with affection. Everyone loves hugs!!

4. Practice random act of kindness. They will make you feel good and put a smile on someone else's face as well.

5. Give back. Donate time, money,
   goods to those less fortunate.

6. Acknowledge jobs well done. Even something as simple as letting a manager at your local coffee shop how great your favorite barista is, can make someone's day. Who knows, maybe he/she will receive a bonus as a result.

7. Write down 10 things you like about yourself. Write down 10 things you like about someone else and send it to them.

8. Let go of anger and resentment and forgive someone towards whom you hold a grudge.

9. Pray or meditate. Taking the time to collect your thoughts will help you find balance and be more aware of the things that you are grateful for.

10. Make someone a healthy meal. The way to everyone's heart is through their stomach. A delicious homemade meal full of love and gratitude will be warmly accepted.

Keep it Fresh!

- Jill

Tips to Avoid Holiday Weight Gain

Gaining weight during the holidays is common, but not inevitable. Plan ahead and avoid holiday weight gain by following these simple tips:

- Since stress can cause weight gain, manage stress by getting enough sleep and exercise to reduce stress and prevent stress eating.

- Watch portion sizes and eat favorite holiday foods, such as sugary cakes and cookies, in moderation.

- Limit alcohol to avoid too many extra calories. At parties, alternate alcoholic beverages with sparkling water with lemon.

- Avoid skipping meals, as this may lead to overeating later on, a slowdown in metabolism, and fatigue.

- Get an adequate amount of sleep, since lack of sleep makes it harder to resist fattening foods.

- Never go to parties hungry since it is easy to overeat when famished. Eat a small, nutritious snack before leaving for a party or drink a tall glass of water before hitting the buffet table.

- Prepare baked foods or holiday meals using natural sweeteners or lower-calorie and lower-fat versions of ingredients.

- Eat slowly at meals and wait at least 15 minutes before going back for a second helping. This gives the body enough time to feel satiated.

- Maintain a normal workout schedule to balance food intake and calorie burn. If time is an issue, consider shorter, more intense workouts.

Keep it fresh!
- Lauren

Boost Your Immunity!

Achoo! Tis' the season of colds and flu viruses. A recent published in the British Medical Journal said that the best defense against the flu is good hygiene including washing your hands and covering your mouth and nose when you sneeze. In addition to good hygiene, it is important to keep your immune system in tip top shape! Follow these 10 quick tips to boost your immunity and stay healthy through this flu season:

1. Eat the rainbow! Stalking up on raw fruits and vegetables will give your body the anti-oxidants, vitamins, minerals, fiber and enzymes it needs to run smoothly. They will protect the cells of your body and turn you into a disease fighting machine. Aim towards 9-10 servings of fresh fruit and vegetables a day.

2. Step out into the sun and get some exercise! It’s great if you head to the gym daily for at least 30 minutes of cardio. Exercise is important for good health. But to boost your immune system while getting your cardio in, head to the great outdoors. Sadly, most Americans spend more than 80% of their day inside. Exercising outside in the fresh air will release endorphins and set your body on a natural high. The chilly weather will stimulate your thyroid gland and the added sunshine is important for Vitamin D levels…..

3. Start taking a multi-vitamin that includes sufficient amounts of Vitamin D. Recent studies have shown there are clear links between Vitamin D deficiency and obesity, insulin resistance, depression, certain cancers, heart disease, stroke, parathyroid problems and reduced immune function. Adult women need between 3000 and 5000 i.u's of D3 daily. For more information on Vitamin D deficiency in women see this article from Womentowomen.com.

4. Kick the sugar addiction. If there is one thing you can do that will boost your immune system it’s the reduction and elimination of refined, white sugar from your diet. On average, Americans eat more than 150 pounds of refined, white sugar each year or about ½ cup each day. Unfortunately, our bodies are not designed to digest that amount of sugar. Too much sugar overworks and exhausts our white blood cells and weakens the immune system. White blood cells need protein to function. Excess sugar in our diet means that protein in the diet will not be digested and assimilated properly leading to reduced white blood cell function! Try reducing your sugar intake by replacing refined sugars with natural sugar alternative including honey, maple syrup or agave nectar. Avoid artificial sweeteners as they are more toxic than refined cane sugar.

5. Eat your protein! The proper amount of protein is essential to promote cell production and support the immune system. Eating protein will also prevent loss of lean muscle mass as well as boost your energy. Protein does not have to come from animal products, there are great vegetarian sources of protein that include broccoli, nuts, seeds, tofu and spinach!

6. Get your sleep! Not getting enough sleep at night has been shown to trigger inflammatory response in the cells of the body. Cellular inflammation will aggravate autoimmune disorders, specifically in females. Even modest sleep deprivation can play a role in many immune disorders. Sleep is vitally important to maintain a healthy immune system.

7. Drink water! Staying hydrated is so important for your health! To find out how much water you need and ways to make water drinking enjoyable check out our previous blog entry, Glamorous Hydration.

8. Enjoy a cup of tea! Switch out that cup of coffee for a cup of green tea. Green tea is loaded with antioxidants that will help to strengthen your immune system. Not only will green tea boost your immune system but it lower your cholesterol and blood pressure, a great benefit to your heart health!

9. Add garlic! Garlic is a potent immune system booster. It is an anti-microbial agent that is effective against bacteria, viruses, fungi and parasites. Add fresh garlic to your salads, soups, sauces and sandwiches. To kick your immune system into high gear try this garlic immune booster shot: Juice together 4 cloves of garlic with a good sized chunk of ginger root, add a dash of cayenne and a table spoon of flax oil. It may not taste the best, but it will super charge your immune system!

10. Pamper yourself! Take time out for you. Treat yourself to one thing a week that will make you feel relaxed and loved. This could be as simple as hunkering down in your favorite chair to enjoy an hour of a new book, call a best friend who lives hours away, get a massage, taking a bubble bath or baking cookies. Taking time to nurture yourself and treat yourself to something special will reduce your stress level naturally boosting your immune system.

Following these 10 tips will help keep you happy and healthy throughout the fall and winter season.

Keep it Fresh!
3HC

Trick or TREAT!

October is here and that means that everyone is already thinking about what they will dress up as on Halloween. Fall is one of my favorite times of year and Halloween is possibly my favorite holiday. I love that it inspires creativity and self expression and encourages families and communities to interact and celebrate together. It is a fun and exciting night, but it's focus unfortunately has become more about candy than anything else. Sure, trick-or-treating is a once-a-year adventure for kids but it ends with them gorging on chocolate and sweets for the next month...at least! Not the healthiest message to send to our kids.

You don't need to keep your kids from trick-or-treating or start lobbying your neighbors to hand out apples and boxes of raisins to keep your family from the fun. Instead, follow a few of these tricks to make sure your kids get a Halloween treat!

1) Let your kids choose a few of their favorite pieces of candy from their baskets and then donate the rest. Many local dentists will buy or swap candy at Halloween and donate it to troops overseas through Operation Gratitude. Halloween Candy Buy Back will help you find a participating dentist in your area!

2) Find recipes that use candy such as snickers, peanut butter cups and M&M's and have a bake sale with your creations. Let the kids have fun with you in the kitchen to get them excited about the alternative use for their goodies! Let them use the proceeds towards a new toy.

3) Make Halloween night about spending time together (Part 1)! After trick-or-treating host a pumpkin carving party for the family or neighbors. Roast the pumpkin seeds with your favorite spices or flavors as a healthy treat for kids to snack on instead of candy. (If you haven't joined our newsletter yet, our October Recipe will show you how! Sign up on sidebar of this site.)

4) Make Halloween night about spending time together (Part 2)! Go apple picking with the family the weekend before and use the apples to make healthier candy apples together on Halloween night. Use honey or brown rice syrup instead of corn syrup, or follow this raw recipe from Renegade Health:

Raw Caramel Apples

• 1 cup dates (pitted and unsoaked)
• 1/4 – 1/2 cup almond milk (or other nut milk of your choice)
• 1 teaspoon coconut oil (optional)
• 1 dash sea salt
• 1 teaspoon vanilla extract, or 1 inch vanilla bean, scraped
• 3-4 apples, depending on size

Preparation

• Mix all ingredients in a blender until smooth.
• Start with 1/4 cup almond milk and add until consistency is such that apples can be dipped and the caramel sticks.
• Insert a popsicle stick into the center top of each apple.
• Dip in caramel sauce.
• Refrigerate until caramel solidifies

5) Avoid hiding candy and then using it as a reward when your kids help out around the house. This sends the wrong message. We should be encouraging children to make healthy choices because it makes them feel good, not allowing them to make poor choices so that they behave well. Instead offer them healthier alternatives such as fruit, trail mix or popcorn.

6) Use their collected candy in creative ways. Make gingerbread houses or ornaments with them for holiday decorations.

Keep it Fresh and Spooky!

- Jill

Keeping a Food Journal

If you are looking to loose weight or just make healthier choices for your body, keeping a food journal can be a powerful tool to assist you. Keeping track of what you are eating will help bring awareness to your eating habits and patterns. To keep track of meals, snacks and drinks that you consume, keep a small notepad in your purse, or keep a log on your phone, laptop or ipad.. whatever is most convenient for you to use throughout your day. You can even purchase food journals like the Diet Minder from book stores. The food diary process is designed to be fun and informative. It will help you recognize poor habits or foods that you react to and will help you find connections between what you eat and how you feel.

What to keep track of:

• The Date
• Time of day
• What foods – What foods were eaten, how were they prepared and in what quantity. Be sure to include all ingredients. Be sure to include beverages and include misc items such as gum/candy.
• Hunger level (on a scale of 0-5) at time of meal/snack
• Meal situation – The place and activity surrounding meal/snack. Indicate home cooked versus eating out, etc.
• Sensations – Indicate emotional and physical feelings, mood etc.
• Indicate any medications or supplements you are taking and when
• You can also include any physical exercise you do
  

The most important part of a food journal is noting how you feel physically and emotionally before, during and after each meal, snack or beverage. At first it may feel odd or you may not be sure what you are feeling. That is okay! Just write what you feel. Physical symptoms will be bodily sensations and may be a little bit easier to recognize than emotional ones.

Here are tips to get you started:

• Clues for physical imbalance: headaches, stomach pain, muscle cramps, coughing, fatigue, insomnia, restlessness, shakiness, muscle weakness, poor concentration, pallor.

• Clues for emotional imbalance: anxious, bored, scared, mad, sad, depressed, scattered, restless, irritable, agitated, hyper, guilt.

• Clues for physical balance: bright eyes, hunger, stamina, natural deep breathing, high energy, restful sleep, focus, alertness, strength, good attention span, clear complexion and good color.

• Clues for emotional balance: confident, excited, energized, humorous, happy, interested, focused, calm, relaxed, easygoing, patient.

Many people do not realize how much they eat until they start to write it all down. Try not to let the journal create negative feelings or feelings of guilt. Instead use it to hold yourself accountable for what you put in your mouth. If it helps, partner up with a friend and share your journals with each other at the end of each week. Sometimes knowing that someone else will read everything you’ve eaten is motivation enough to stick to healthy choices!

If you forget to write down a meal, just keep going. It’s all fine. Just keep writing!

Keep it Fresh!
-Jill