Health Benefits of Chocolate

I am sure many of you reading this post have heard about the health benefits of chocolate. Does this  mean you have free reign to eat as much as you want? Let's slow the wagon down for just a second.

I'll start off by saying that while chocolate can be good because of the antioxidant content, I wouldn't go as far as saying it is "healthy." Depending on the type of chocolate you get, you are still looking at something with a higher content of calories, fat, and sugar. Also, I would much rather someone aim for getting their antioxidants from berries (that have fiber and other nutrients) than a piece of chocolate.

Indulging in the occasional piece of dark chocolate can definitely be something that fits into your diet; however, there are some tips for choosing the right kind of chocolate to reap the benefits. Let's break down the research to see what benefits (besides good taste) chocolate has to offer.

Dark chocolate can decrease your risk of stroke, lower the "bad" LDL cholesterol, and decrease your risk of heart disease. Some studies have been showing that continued consumption of chocolate decreased the risk for coronary heart disease and stroke. There are also some suggestions that cocoa flavanols may reduce some measure of age-related cognitive decline. Most of these health benefits can be attributed to the flavonoids, which help repair damage from environmental toxins and antioxidants, which help to decrease inflammation and fight free radicals in the body. The antioxidants may also help to lower blood pressure. These antioxidants and flavonoids can also be found in fruits and vegetables, with high concentrations in apples, cranberries, and onions. Tea and red wine also contain flavonoids.

In terms of which chocolate is better, you want to aim for a minimum of 60-70% dark chocolate. One ounce of dark chocolate with 60-69% pure cocoa contains a good source of manganese, copper, and magnesium. There are also trace amounts of phosphorus, potassium, zinc, selenium, calcium, and B vitamins. There is no recommendation for the amount of chocolate per day; however, keep the maximum to 1-ounce per day to avoid spiking the calories and saturated fat. If you are wondering about white chocolate, it contains zero cocoa solids and cocoa powder (ground cocoa solids), so it really isn't considered chocolate at all. Basically, it is just a combination of sugar, cocoa, butter, milk and soy lecithin. This pales in comparison to dark chocolate which is at least 35% chocolate liquor (cocoa solids + cocoa butter).

While chocolate has been showing some promising health benefits in the research, it is important to remember that the type and quantity does matter. So, stick with at least 60-70% dark chocolate and limit yourself to 1-ounce per day. If you don't think that you can stick with a small amount, aim instead for getting your antioxidants and flavonoids from fruits and veggies!

References: 
www.todaysdietitian.com 
http://my.clevelandclinic.org/services/heart/prevention/nutrition/food-choices/benefits-of-chocolate
https://www.nlm.nih.gov/medlineplus/antioxidants.html

Almond Milk vs. Coconut Milk

Almond milk has become an increasingly popular substitute for those with food allergies or intolerances. Almond milk is a creamy, nutty beverage made by toasting and grinding almonds; then, blending them with filtered water. Almonds are naturally low in sugar and provide a vast amount of nutrients for your body. Almond milk is also lactose, gluten, dairy, and casein free (This is good news for me since I am lactose intolerant!). On the glycemic index, unsweetened almond milk falls on the low end, which means a lesser rise in your blood sugar.

1 cup of unsweetened almond milk contains 30 calories (100 calories less than 2% milk), 2.5g fat, 45% DV for calcium, 50% DV for vitamin B12, and 25% DV for vitaminD. Almond milk also contains 30% of your DV for riboflavin and 50% of your DV for Vitamin E, which decreases inflammation in the body.

Coconut milk is made by pressing coconut pulp to release the cream, which is blended with filtered water and other ingredients. Coconut milk has a mildly nutty flavor and is dairy free. Fun fact, coconuts are really a fruit! 1 cup of unsweetened coconut milk provides 45 calories, 4.5g fat, and <1g carbohydrates. Coconut milk contains the same amount of vitamin D (25% DV) as regular milk and 50% DV for vitamin B12. Coconuts have antimicrobial and antibacterial agents, which can aide in immune health. Coconuts also supply medium chain fatty acids (MUFAs), which can decrease inflammation in the body.

So, are almond and coconut milk better than regular old 2%? While coconut and almond milk are both nutrient powerhouses with more calcium than 2% milk and less calories, they do lack protein. This limited protein supply does not need to pose an issue if you are already consuming other protein sources throughout your day. Almond or coconut milk can be implemented in a diet where other dairy foods are lacking due to culture, preference, allergies, or intolerances.

Check out this site to make your own almond milk --> http://wellnessmama.com/366/organic-almond-milk/

Green Protein Smoothie 
Yield: 1 serving
Ingredients
1c milk (almond or coconut)
1c fresh kale
1/2 cucumber (peeled)
1/2 frozen banana
1 scoop vanilla protein (optional)
1c ice

Directions
1. Combine all ingredients in blender and process until smooth.

Nutrition Facts 
290 calories, 4.5g fat, 41g carbohydrates, 25g protein, 4g fiber
150% DV vitamin A, 150% DV vitamin C, 60% DV calcium


www.silk.com
www.livestrong.com
www.almondbreeze.com