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Dark Chocolate
Believe it: Yes this stuff is actually good for you.

by Elizabeth M. Ward, M.S., R.D.

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WHY YOU NEED IT

A single ounce of dark chocolate is packed with literally dozens of nutrients and disease fighters, including FLAVONOIDS— powerful antioxidants that mop up the cell-damaging free radicals that have been linked to heart disease and cancer. Choose alkaline-free cocoa products, such as Hershey’s Cocoa, for the most powerful flavonoid punch. There are also “Dutch” dark chocolates on the market, but they’re processed with alkaline to reduce bitterness, which drastically lowers flavonoid content. —

Besides FIGHTING HEART DISEASE, chocolate can help keep your ticker in tip-top shape. Research shows that as part of a balanced, low-fat eating plan, a regular dose of cocoa powder can raise good HDL CHOLESTEROL and lower TOTAL BLOOD CHOLESTEROL levels, reducing the risk of clogged arteries that choke off the blood supply to your heart. —

Chocolate also helps reduce INFLAMMATION in blood vessels, keeping them pliable and capable of fully dilating for optimum blood flow to your heart and other working muscles. Cocoa powder may help your heart in other ways as well. Long considered an APHRODISIAC, cocoa beans contain PHENYLETHAMINE, a “feel-good” chemical that triggers the release of opiatelike endorphins in the brain. Once the endorphins are released, they spike the production of dopamine, a neurotransmitter associated with pleasure.

HOW TO GET MORE

WHIP UP A MOCHA SMOOTHIE.

Blend 2 tbsp warm water, 1 tbsp each unsweetened cocoa and sugar, 1 tsp powdered instant coffee, ? cup milk, and ? cup low-fat coffee yogurt in a blender or food processor until smooth.

MAKE NO-BAKE COOKIES.

Melt dark or semisweet chocolate in the top of a double boiler. Add nuts, raisins, or oatmeal; stir to coat. Using a tablespoon, drop cookies onto wax paper; allow to harden.

SHAKE IT ONTO OTHER FOOD.

Sprinkle unsweetened cocoa powder onto cold cereal, stir into cooked oatmeal, or add to pancake batter. Try mixing equal parts unsweetened cocoa powder and artificial sweetener; sprinkle it over low-fat microwave popcorn, stir it into coffee, or use it as a topping for plain low-fat yogurt. —

USE IT AS YOUR “SECRET WEAPON.

” Add 2 tbsp unsweetened cocoa powder to your favorite chili recipe. Most chili cook-off winners swear by the rich flavor it imparts.

from mensfitness.com

Sept. 27, 2007 — Organic foods and local foods are becoming grocery list staples for some Americans, a new poll shows.

In the GfK Roper Consulting poll, about 1,000 U.S. adults answered questions about how often (if ever) they buy local or organic foods. They also dished on their diets and cooking habits.

The poll report plays up the word “locavore,” which is a term that refers to people who seek out foods that are grown or produced in their region.

Poll participants weren’t expected to know that buzzword. But 20% indicated that more than half of their food purchases are locally grown or locally produced.

Keep in mind that the telephone poll was conducted in early September — prime time for summer fruits and vegetables. The results might be different in the winter, GfK Roper Consulting suggests.

Organic Food

Most participants — all but 36% — said they had bought organic foods or beverages at some point in their lives.

A total of 23% said they buy organic items at least weekly, 22% said they buy organic items about once or twice a month, 18% said they buy organic items a few times a year.

Those figures are pretty similar to the same poll questions in 2006. But the new poll show that people who said they buy organic foods and beverages are increasingly positive about the nutritional, safety, and environmental benefits of organic foods and beverages.

Cost is No. 1 reason why people didn’t buy organic foods or drinks. People who bought organic foods tended to have bigger paychecks than those who skip organics, the poll also shows.

Who’s Dieting

Slightly more than a third of participants — 34% — said they or someone they live with is dieting to lose weight.

Dieting or not, half of the participants said they check the fat content on food labels before buying foods. Almost as many — 45% — check the sugar content on food labels.

Across the board, women pay more attention to food labels than men do, according to the poll.

Most participants — about 80% — reported that they and their families eat healthfully and that they are “very” or “somewhat” knowledgeable about nutrition. But only 13% said they’re tracking their daily calorie intake.

Home Cooking: How Often?

Participants reported eating a home-cooked dinner five times a week and eating dinner at a restaurant once a week.

What about their seventh dinner of the week? They got take-out, ate dinner somewhere other than home or a restaurant (such as a friend’s house or at work), or skipped that dinner.

More than two-thirds — 67% — said they sit down with their family to eat dinner and all eat the same meal.

Not everyone is in the kitchen. The percentage of people who say they cook an entire meal at home every day dipped from 47% in 2006 to 41% in 2007.

But when people do cook, more than 80% say they’re willing to spend at least 30 minutes making dinner on a typical night. On average, participants said they take about 40 minutes to make dinner, and the percentage of people using recipes rose since 2006.

“When people are cooking, they are looking for that quality experience, they’re investing the time and energy in making that meal,” Kathy Sheehan, senior vice president of GfK Roper Consulting, told reporters today in a teleconference.

Import Concerns

The poll also included a few questions about how participants are responding to recent safety concerns (including food and toy recalls) from imported products.

Eighteen percent of participants said they now pay more attention to products’ country of origin, but they haven’t stopped buying products from a specific country.

Another 43% say they’re not paying more attention to products’ country of origin. That percentage was higher — 50% — among parents with children younger than 18 years old.

When asked whether they thought certain countries had been involved in recent food safety issues, 59% correctly selected China from the list.

“That is a high number,” Sheehan says. “People are aware and they are paying attention to this.”

Twenty-five percent said they didn’t know or didn’t respond to that question. The remaining participants cited other countries.

The poll has a 3% margin of error.

from goodhousekeeping.com

Healthy Restaurant Finds
The Healthiest Options at Your Favorite Restaurants
– By SparkPeople
SparkPeople Sponsors help keep the site free!
It’s almost impossible to drive down the street today without being ambushed by a few themed restaurants and fast-food joints ready to throw a burger down your throat and ruin your best nutritional intentions. But in this ruthless wilderness, you can still discover some hidden healthy treasures. Here are some that we’ve dug up. If you find ones you like, forward them to nicole@sparkpeople.com along with any details.

Applebee’s

* Low-POINT appetizers, desserts and entrees for dieters

Burger King

* Chicken baguette sandwiches have just 350 cals and 5g fat.

Chili’s

* • “Guiltless Grill” selections are lower in fat and list nutritional information right on the menu.

Chipotle

* Instead of Chicken Burrito (1179 calories, 47g fat), try a Burrito Bol w/chicken, minus the rice, cheese, and sour cream (369 calories, 12g fat).

Fazoli’s

* You make your own pasta bowl, controlling the ingredients you want to include or eliminate.
* You can also substitute whole wheat pasta.

Jack in the Box

* Chicken Fajita Pita is filling with only 10 grams of fat. Leave the shredded cheese out and make it 3 grams.
* Skipping the mayonnaise or mayonnaise-based sauces can skim 100 or more calories and 12 grams of fat. Or use the Low Fat Herb Mayonnaise, with only 4 grams of fat.

Olive Garden

* Restaurant encourages you to choose whole wheat linguine with your pasta selection. Whole wheat pasta has three times more fiber and roughly 17% fewer carbohydrates than traditional pasta.

Outback

* Order Grilled Shrimp on the Barbie without butter and seasonings and with cocktail or BBQ sauce.
* Try Tangy Tomato (fat free), Mustard Vinaigrette, Olive Oil & Red Wine Vinegar dressings.
* Order Grillers without butter or glaze during preparation.
* Order Outback Lamb without sauce.
* Order Chicken on the Barbie without butter. Request BBQ sauce to be used during preparation.
* For Botany Fish of the Day and Salmon, order with cocktail sauce or fresh lemon instead of Remoulade Sauce.
* For Barbie Chook ‘n Bacon , order prepared without butter or bbq sauce, and without the bacon and cheese.

Panera Bread

* The Strawberry Poppy Seed Salad is a seasonal favorite.

Pei Wei

* Edemame (2 servings per dish) 102 calories, 3 grams fat
* Wonton Soup (cup, multiply by 2 for a bowl) 36 calories, 0.5 grams fat
* Hot & Sour Soup (cup, multiply by 2 for a bowl) 49 calories, 1.6 grams fat
* Vietnamese Chicken Salad Rolls (2 servings per dish) 154 calories, 3.3 grams fat

Pizza Hut

* Fit N Delicious Pizza (less cheese, more sauce) as little as 3.5 g fat per slice.

Red Lobster

* When ordering a baked potato, try pico de gallo sauce instead of butter and sour cream.
* Low fat, low calorie and low carb diners can find options in the Light House Selections menu.

Schlotzky’s

* Zesty Albacore Tuna Wrap has only 311 calories and 7g fat.
* Chinese Chicken Salad has only 127 calories and 3g fat.
* Fresh Fruit Salad has only 123 calories and 1g fat.

Sweet Tomatoes

* Several vegetarian menu options, including salads, soups, pastas.
* Low-fat menu items and fresh fruit desserts are also available.

Taco Bell

* Order entree “fresco style” meaning salsa instead of cheese and sauce, saving about 25% of calories and fat.

Tacone

* A host of healthy menu options are available from this restaurant chain, with complete nutritional information available online.

Wendy’s

* Grilled chicken without mayo has just 310 calories 8 grams of fat.

Zoe’s Kitchen

* Grilled Chicken Pita No.1 (chicken and Zoe’s slaw on pita bread) and a side of fresh fruit. Only about 400 calories.
from sparkpeople.com