Chocolate Lovers Rejoice

I found the following tips about chocolate at Heart-Healthy Living. I'm sure you've heard that a bit of chocolate is good for you, but maybe you'll pick up a few more tips from the following article and check out the recipes. Didn't we all know that something that makes you feel so good had to be good for you?
Savory
Dark chocolate not only tastes good, it's good for you, too. It promotes heart health by lowering blood pressure and boosting your mood.

By Lynne Meredith Schreiber
Photos by Scott Little
Food styling by Greg Luna

“Dark chocolate saves lives,” says Arthur Agatston, M.D., a preventive cardiologist at the University of Miami Miller School of Medicine and an admitted chocoholic. He bases his claim on a 2006 Scandinavian study, which showed that consuming small amounts of chocolate with 70 percent or more cocoa content—and without fattening mix-ins such as caramel, butter, or too many nuts—significantly diminished the likelihood of heart attacks.

Derived from the cacao plant, dark chocolate contains flavonoids, which help keep blood vessels clear and flowing, says Julia Zumpano, a registered dietitian with the Cleveland Clinic.

Dark Chocolate Increases HDL
Dark chocolate and cocoa powder increased good (HDL) cholesterol levels by 10 percent, according to a Finland study.

When buying chocolate, avoid:

* milk chocolate
* heavily processed bars
* chocolate with marshmallows
* chocolate with caramel
* chocolate with cream

Heart-healthy nuts, such as almonds and walnuts, are OK. “The more plain the chocolate, the better,” says Julia Zumpano, R.D., of the Cleveland Clinic.

Salad With Oranges And Chocolate
Scientists believe nuts may play a role in protecting against heart disease. Here almonds or walnuts team with salad greens, oranges, and a hint of chocolate for a spectacular side dish.
View the Recipe

Feel Better With Chocolate
Chocolate’s naturally occurring serotonin and dopamine are potent antidepressants, Zumpano says. That makes this indulgence a good alternative to cigarettes and addictive drugs; its quick, blissful high won’t hurt your body.

Chocolate also prompts pleasure because it contains phenylethylamine, a natural pain reliever.

Saucy Chicken with Garbanzo Beans
A little chocolate stirred into the chicken and bean mixture just before serving provides a rich but subtle flavor without adding lots of calories and fat.
View the recipe

Heart-Healthy Living's Favorite Chocolates
We taste-tested about 20 brands of chocolate that contain at least 70 percent cacao for the best heart-health benefits. When the buzz wore off, six favorites rose to the top. Look for quality chocolate in specialty food stores or shop online at chocosphere.com.

Here are our picks:

Valor Dark Chocolate 70%

El Ray, Apamate, Dark Chocolate, 73.5%

Scharffen Berger, Bittersweet, 70%

Bernard Castelain, Macaibo, 70%

Unique Origin, Guyave, 71%

E. Guittard, Quetzalcoatl, 72%

For more heart-health tips, visit:

Tips to Lower Your Blood Pressure

Low-Sodium Recipes

30-Minute Recipes

Register for the free Heart-Healthy Living e-newsletter

The Health Benefits of Black, Green, White, and Oolong Tea

The following post is my contribution to The Inspired Room's Beautiful Life series. I believe that a healthy body contributes to a happy life. Thanks, Melissa.
Savory
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As I placed a new calendar on the bulletin board at the beginning of this month, I decided to take at least one healthy step into the new year. I wanted to build a new habit that would be beneficial to my health.

My time is not my own, and there can be demands that are immediate at any given time of the day. My new habit had to be something easy, something I actually thought I could still be doing on December 31, 2009.

I wanted my goal to be small, specific, and so simple that failure would be an impossibility. Most importantly, I wanted it to be something that would have the potential to offer health benefits if I stuck with it.

I decided that drinking green tea would be my new habit. What could be easier? I would - at the very least - take a few minutes every afternoon to sip a cup of green tea with lemon. Who knew it would turn into a few minutes of solitude, a time when I stop and take a deep breath to unwind? It helps me get in touch with what's going on inside. I can feel my body and mind as it relaxes and gives in to the slowness of the moment.

The best part is the added health benefit of drinking green tea. Studies are indicating some interesting results as you'll read in the following article. I always add a slice of lemon to the cup because I've read that it significantly contributes to the increase of the antioxidant effect. Drinking tea - an easy way to add a healthy habit to your day.

I hope you find the following article interesting and helpful.
Savory
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Topping the list of surprising superfoods is tea—any type that comes from the leaves of the plant Camellia sinensis, including black, green, white, and oolong.
Many studies have looked at the health benefits of tea. While the jury is still out on some of these potential benefits, there appears to be compelling evidence for tea's ability to reduce the risk of heart disease.

"There are some intriguing studies that tea may prevent cancer, reduce the risk of Alzheimer's disease, and impact halitosis [bad breath], and while these studies are more speculative, the strongest evidence is on the reduction of coronary heart disease risk," says Tufts University researcher Jeffrey Blumberg, PhD.

Tea's secret ingredient is catechins, a type of flavonoid from the family of disease-fighting antioxidant phytochemicals that is also found in fruits, vegetables, and red wine.

Not just any cup of tea will provide you with a healthy dose of flavonoids. Strong, steeped tea is richest in these phytochemicals. And the longer you steep your tea, the more of these healthy extracts your beverage will contain.

Because iced tea is typically diluted, it's not as good a source as hot tea. Bottled teas start off with low levels of flavonoids, and tend to lose potency over time. Decaffeinated tea is a good option, though it has about 10 percent fewer phytochemicals than tea with caffeine.

So how much tea should you drink? Some studies have suggested that drinking three cups each day can reduce your risk of heart disease.

Blumberg suggests choosing tea whenever you can. He points out that it can contribute as much antioxidants as a serving of fruit or vegetable without the calories, and is far preferable to soft drinks.

If you add sugar or full-fat milk to your tea, do so sparingly. These additions can turn naturally noncaloric tea into a high-calorie beverage.

For more surprisingly healthy foods continue...

10 Resolutions I Can Keep

Van Chaplin, Amy Bickers Mercer

A for Attitude
You may not be able to spend a week focused solely on your health, but you can begin the journey with small steps. “Eventually you will have a new version of normal,” says Connie Tyne, executive director of the Cooper Wellness Program.

Here are 10 steps―culled from six days, multiple experts, and a three-ring binder―to get you on track to a new normal.

1. Change Your Mind
Get over all those preconceived notions you have about yourself. Write down every reason you have not to work out or eat healthfully. Then consider a solution for each problem. Give your body and mind the same consideration you give your automobile. Your workouts maintain the most important vehicle you will ever own. How far this body takes you is largely based on your choices.

2. Evaluate Yourself
The Wellness Program begins with a physical evaluation, which includes a mile-long walk, push-ups, crunches, and body fat percentage and flexibility assessments. This can be eye-opening. Before you kick-start your new lifestyle, find out where you stand so you can set realistic fitness goals. Many fitness facilities offer assessments for nonmembers for a fee. Most people, especially women, tend to judge themselves based on what the scale reads. This is a mistake! Get a true picture beyond mere numbers.

3. Eat Breakfast
You already know you need to eat healthfully all day. This can seem like a daunting task. So begin with a healthful breakfast. Start your day by providing your body with what it needs to get going. Include protein. If your mornings feel rushed―and whose don’t?―set out the items you need for breakfast the night before.

4. Get up and move.
You don’t have to jump into daily Olympic training sessions. Begin with reasonable goals. If exercise isn’t already a part of your life, the most important thing is to move. “Avoid inactivity. Notice I didn’t say exercise. Try to get a collective 30 minutes―break it up if you need to―of activity in every day,” Dr. Cooper says.


5. Change Your Shoes
If you’re like me, you’re wearing the wrong size of athletic shoes. “You should have about a thumb’s distance between your toe and the end of the shoe,” Dr. Sherman says. Who knew? I always thought blisters were just part of exercise. Shop for new shoes at the end of the day when feet are swollen, Dr. Sherman recommends. For optimum comfort, visit a shoe store dedicated to athletic shoes to find out if you need a neutral, stability, or motion-control shoe.

6. Explore Your Options
Don’t let anyone tell you what type of exercise you should do.

If you hate running―and I truly hate running―don’t force yourself to do it. I prefer power walking instead. If you think yoga is slow and boring, try ashtanga or power yoga. Try out different forms of exercise. Explore activities such as salsa dancing that are both fun and beneficial.

7. Be consistent.
You will only see results if you work out regularly and eat mindfully every day. You can’t take a four-day break and expect to see results that week. Exercise and eating right must become the norm, while indulgences and lazy days should be occasional treats. The good news is you will soon love the way exercise and good nutrition make you feel.

8. Update Your Routine
Stick with a workout routine for four weeks, and you will see a difference, says Chad Krisher, a personal trainer at Cooper Fitness Center. Then it’s time to mix things up. It can be as simple as lifting slightly heavier weights during your strength training routine or adding a yoga or Pilates class. Continue to challenge yourself every four weeks so you won’t hit a plateau. Plus you’ll avoid the boredom that can come with doing the same routine every time you work out. Chad suggests this budget-friendly idea: Meet with a trainer to help you set up a routine; then meet only once a month so the trainer can help you add something new or adjust your workout.

9. Enlist Help
Recruit friends and family in your lifestyle change. Ask your spouse to join you on evening walks, or go to a yoga class with a friend. Let the people around you know that you are trying to change your life and you need their encouragement and support.

10. Reward Yourself
Not with food. Let me repeat that: Not. With. Food. Get a manicure or a massage. (My week ended with a relaxing massage at the onsite Cooper Spa.) Buy yourself a new outfit or snazzy tennis shoes. If you’re like me, you might find you’re rewarding yourself with things that encourage you to work out more, such as a new exercise DVD, cute yoga pants, or a bright pink stability ball. I know, it seems crazy, but it feels so right.
For entire article: Southern Living

Food for the Mind, Body and Spirit

If you find yourself feeling irritable or sluggish, you may need to tune up your diet. How you eat, and when, can make a huge impact on your mind, body and spirit.

Nutrition experts offer diet guidelines and expert Q and A, as well as an interactive quiz that tests your knowledge of how your diet can affect your mind, body and spirit. Plus, delicious recipes to nourish you and keep your moods on an even keel.

Read this article in its entirety at Eating Well.

Healthy Tips For Surviving The Holidays

Apricot Canapes

I used to subscribe to Eating Well Magazine. Yesterday morning, I knew that I would spend several hours sitting in a waiting room while my husband underwent a routine procedure - a procedure all too familiar to those over fifty years of age. Just before leaving the house, I noticed several out-of-date copies of Eating Well sitting in a basket in the corner of my bedroom. I grabbed a few issues, envisioning myself thumbing through the glossy pages, hoping to divert my attention from the results of my husband's procedure while I sat waiting in a room filled with strangers.

As I thumbed through the slick and colorful pages, looking at beautiful photos of appetizing and healthful foods, I recalled why I subscribed to Eating Well in the first place. The recipes are simple and healthful, the articles are informative, and the topics are inspirational - inspiring the reader to choose healthful alternatives which can lead to a lifestyle that enhances quality of life.

The following article is only one example of the tips and recipes you will find.

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Holiday celebrations can be a major obstacle for people watching their weight. So how to avoid gaining weight, but still have fun? These tips and recipes will help you eat healthfully and deliciously all season long.

Read the entire article about healthy tips for surviving the holidays.

Pomegranate Power

Photo: Becky Luigart-Stayner

A study published earlier this year in the Proceedings of the National Academy of Sciences found that pomegranate juice may help prevent fatty deposits from forming on artery walls, while another study conducted at the University of California at Los Angeles suggests that it might help prevent prostate cancer. Scientists continue to investigate the fruit’s potential role in preventing cancer and dementia, reducing the risk of cardiovascular disease, and lowering both ldl (unhealthful) cholesterol and blood pressure.

Potential health benefits aside, cooks are discovering the pomegranate’s wealth of culinary uses. When choosing a pomegranate, look for fruit that is round, plump, and blemish-free. The bigger the fruit, the better, too, as they tend to be the juiciest. While fresh pomegranates are available only from September to January, the delicious, nutrient-rich juice is obtainable year-round. Brands like Lakewood Organic, pom Wonderful, and R.W. Knudsen can be found in most major supermarkets and natural-foods stores. For a perfectly piquant treat, seek out pomegranate molasses. A traditional ingredient in Middle Eastern cuisine, the thick syrup is a vibrantly flavorful addition to dressings, glazes, and marinades.

Whether fresh or as a juice or molasses, this vermillion fruit brightens flavors and boosts health. And for mortals, that’s surely good news.

For more on the power of the pomegranate click here.

Source: Cooking Light

The Mediterranean Diet

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Who couldn't find something to love in The Mediterranean Diet? Olives, nuts, fruits, fish, poultry, and lamb are among my favorites. The mixture of sweet and savory flavors in one dish defy the plate to claim boredom, and who could argue with a diet that includes moderate amounts of wine? Information from the American Heart Association on the Mediterranean diet follows, and then a recipe that includes some of the typical ingredients found in the diet. Bon Appétit!
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What is the "Mediterranean" diet?

There's no one "Mediterranean" diet. At least 16 countries border the Mediterranean Sea. Diets vary between these countries and also between regions within a country. Many differences in culture, ethnic background, religion, economy and agricultural production result in different diets. But the common Mediterranean dietary pattern has these characteristics:

• high consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds
• olive oil is an important monounsaturated fat source
• dairy products, fish and poultry are consumed in low to moderate amounts, and little red meat is eaten
• eggs are consumed zero to four times a week
• wine is consumed in low to moderate amounts.

Finish this article at American Heart Association.

Chicken with Green Olives and Prunes
The delicious combination of sweet, tart and savory flavors makes a simple dish the star of a weeknight meal. Serve with whole-wheat couscous, to soak up the tasty sauce.

Makes 4 servings

ACTIVE TIME: 10 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

1 1/4 pounds boneless, skinless chicken thighs, trimmed of fat
1 teaspoon extra-virgin olive oil
1 cup reduced-sodium chicken broth
1/4 cup red-wine vinegar
1/4 cup chopped pitted green olives, such as Spanish, Cerignola or cracked green
1/4 cup chopped pitted prunes (dried plums)
Freshly ground pepper to taste

Pat chicken dry with a paper towel. Heat oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until browned, about 2 minutes per side. Add broth and vinegar to the pan; bring to a simmer, stirring. Add olives, prunes and pepper; reduce heat to low. Cover and cook until the chicken is tender and no longer pink in the center, 12 to 15 minutes. Transfer the chicken to a plate. Spoon sauce over the chicken and serve.

When I make this, I will use a combination of white and dark meat in an attempt to accommodate the disparate preferences that reside in my house.

Recipe from Eating Well.

You will find recipes at The Mediterranean Diet Beyond The Myth.

For more on the traditions, people and diet of the Mediterranean region, click here.

Healthy and Tasty Salmon

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Photo: Becky Luigart-Stayner

I'm a Southern girl with all the cultural baggage which that implies. If you look close enough in a Southern kitchen, you will surely find a container of bacon fat hidden away somewhere. We love fried foods and rich desserts, and while some of our traditions still hold strong, many Southerners are opting for healthier foods.

With Thanksgiving under our belts and Christmas on the way, rich foods abound. I am who I am, so I won't even pretend to deny my love for the cuisine of my heritage, but lately I've had my fill of rich foods.

Don't tell anyone, but I'm actually longing for something simple, healthy, and light. A rich source of heart healthy omega-3 fatty acids, salmon is on every "top ten healthy foods" list. I found this recipe for salmon with a delightful sounding lemon-mint dressing at Coastal Living.

Salmon with Lemon-mint Dressing

1 teaspoon lemon zest
2 tablespoons fresh lemon juice
¼ teaspoon sugar
¾ teaspoon salt, divided
1/8 teaspoon plus ¼ teaspoon freshly ground black pepper, divided
¼ cup plus 1 tablespoon olive oil, divided
1 tablespoon finely minced shallot
1 tablespoon chopped fresh mint
4 (6-ounce) salmon fillets
Garnish: fresh mint sprigs

Whisk together lemon zest, lemon juice, sugar, ¼ teaspoon salt, and 1?8 teaspoon pepper in a small bowl; slowly whisk in ¼ cup olive oil. Stir in shallot and mint. Set aside.

Sprinkle salmon with remaining ½ teaspoon salt and ¼ teaspoon pepper.

Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Sauté salmon 4 to 5 minutes on each side or until desired degree of doneness. Drizzle with dressing. Garnish, if desired. Makes 4 servings.

Serve

Cook 1½ cups orecchiette pasta according to package directions. While pasta cooks, cut 1 medium zucchini lengthwise into quarters; slice thinly. Add zucchini to pasta during last 1 minute of cooking. Drain and transfer to a medium bowl. Stir in 1 cup halved cherry tomatoes, ½ cup shredded Parmesan, 1 tablespoon olive oil, ¼ teaspoon salt, and 1/8 teaspoon freshly ground black pepper. Makes 4 cups.

POUR

Dave Martin, executive chef of New York City's Crave on 42nd, recommends Francis Coppola Diamond Collection 2006 Yellow Label Sauvignon Blanc with this dish. "With a clean finish and hint of tropical flavor, this wine is a deal at about $15," he says.

Recipes by Jackie Mills, R.D.