Chocolate, Wine and Valentine's Day

Next to flowers and jewelry, chocolate is a staple gift on Valentine's Day. Although much of Valentine's day is all about marketing (if you love someone/something - say it daily), chocolate has history as a love food. 

According to a Smithsonian article, "passion for chocolate is well-rooted in Mesoamerican history. It was a highly-prized luxury item among Mayan and Aztec upper class elites, who were known to savor a drink that combined roasted cacao beans with cornmeal, vanilla, honey and chilies. Cacao beans were as valuable a commodity as gold, and gold, and were even used to pay taxes levied by Aztec rulers.

By the early 1600s, the vogue for chocolate had swept across Europe. In London, chocolate houses began to rival coffee houses as social gathering spots. One shop opened on Gracechurch Street in 1657 advertising chocolate as “a West Indian drink (which) cures and preserves the body of many diseases." In France, Madame de Sevigne wrote about enormous chocolate consumption throughout the court at Versailles in 1671; Louis IV drank it daily and Madame du Barry was said to use chocolate mixed with amber to stimulate her lovers.

When Marie Antoinette married Louis XVI in 1770, she brought her personal chocolate maker to Versailles. The official “Chocolate Maker to the Queen” created such recipes as “chocolate mixed with orchid bulb for strength, chocolate with orange blossom to calm the nerves, or chocolate with sweet almond milk to aid the digestion.” "

Here's the entire article if you'd like to read more: Click Here

In honor of Valentine's Day, I dug through my blog archives to search for a live video segment that I did with News4Jax in 2012. However, it looks like the segment link is no longer available BUT I still have the blog. So for your reading pleasure, here is a summary of the live TV segment.

WINE

Is red wine part of the Heart Wise eating plan?

If you already consume alcohol (beer, wine, spirits) occasionally, alcohol in moderation may play a role in heart health to help increase good cholesterol, reduce clots and help prevent damage to the lining of the arteries.

What are the heart healthy benefits?

The benefits may come from polyphenols or antioxidants, specifically resveratrol, which is a naturally occurring non-alcoholic plant based substance which appears to protect against artery damage. It may also slow the progression of neurological degenerative disorders like Alzheimer’s and Parkinson’s Disease. Much of the "alcohol" research is done on red wine but there may be health benefits with other types of alcohol as well. We need to keep in mind that a lot of resveratrol research is done on animals and the amount of resveratrol given to the animals would be similar to an extremely excessive amount of daily wine.

Red vs. white wine?
The higher resveratrol content comes from the skin of red grapes which are fermented longer than white grapes. In white wine, the skin is removed before fermentation. Also, wine in cooler climates may have more resveratrol. Both have the same number of calories.

Do other foods contain similar health benefits?

Peanuts, blueberries, grapes and cranberries all contain resveratrol. For a healthy cardiovascular system I encourage people to eat real food for the other nutritional benefits (vitamins, minerals, fiber, etc.) - which are also much better for your liver and stomach. 

What are the negative effects of drinking?

Life can be stressful and exhausting. Alcohol can be addictive and absused. When used as a coping mechanism, alcohol consumption can become excessive and obsessive. Alcohol may worsen health problems like hypertension, hyperlipidemia/high triglycerides, liver damage, obesity, certain types of cancer, accidents and weaken heart muscles. It can also negatively affect restful sleep and athletic performance. Pregnant women should not drink during pregnancy and individuals at risk for breast cancer should discuss with primary physician regarding alcohol consumption because alcohol may raise estrogen levels and tumor progression. Wine is also a trigger for migraines, either from the tannins and histamins or from the sulfites. If you are currently struggling with mental health issues and using alcohol as a coping mechanism, reach out to a professional for health. 

Take away message:

If you already drink alcohol, do so in moderation. If you don't drink, you don't need to start. Because you can’t drink your way to good health, make sure to prioritize a real-food, balanced diet to support your nutritional needs. 

• Moderate drinking: 2 drinks/day for men and 1 drink/day for women.
  (Men can generally drink more because of a larger body frame and more enzymes to help metabolize alcohol)
• 1 drink = 12 ounces beer, 5 ounces wine, 1.5 ounces 80-proof distilled spirits.
• 5 ounces of wine is ~120 calories. 1 bottle of wine = ~ 480 calories.
• Alcohol is a little more concentrated with calories (7 calories per gram in wine vs 4 calories per gram in carbohydrates) so don't let it be viewed as a "recovery" drink or carb replacement in an active diet.

DARK CHOCOLATE

Is Dark Chocolate part of a healthy diet?

All the chocolate lovers can take a breath of relief. Dark chocolate can be part of a healthy diet.

Is all chocolate the same?

When it comes to chocolate, you have many options. There's Hershey's, Butterfingers, M&Ms and twix at one end of the spectrum to 90% cacao (pronounced kacow) or cocoa. To choose the most "nutrient dense" option, you want to look for cacao – with an A before the O (not the other way around). Cacao refers to the bean itself - particularly in an unprocessed form. The cocoa (with an O before the A) is more processed due to the addition of other ingredients.

The percentage of cacao on a label refers to the percentage of ingredients by weight in that product that come from the chocolate liquor, cocoa powder and cocoa butter (see definitions below). In general, the higher the percentage, the more intense the flavor. In the US, cacao standards require that milk chocolate have at least 10% chocolate liquor, semi sweet and bittersweet have at least 35 percent. A higher % also means less added sugar. 75% cacao dark chocolate has about 25% sugar whereas 65% has about 35%. Unsweetened baking chocolate is 100% cacao and is very bitter.

Definitions of chocolate ingredients:

(definitions found via the internet)

• Cacao: Refers to the bean, which is the source of chocolate liquor, cocoa butter and cocoa powder.
• Chocolate Liquor: Produced by grinding the center of bean, called the nib, to a smooth, liquid state. Chocolate liquor is also called chocolate, unsweetened chocolate, baking chocolate, bitter chocolate, cocoa solids, cocoa mass, cacao mass and cocoa paste.
• Cocoa Butter: The fat naturally present in cacao beans that melts at body temperature and gives chocolate its unique mouthfeel.
• Cocoa or Cocoa Powder: The product made by pressing most of the cocoa butter out of the cocoa bean and grinding the rest to a powder. Under U.S. regulations, “cocoa” and “cocoa powder” can be used synonymously.

What are the health benefits of dark chocolate?

Believe it or not, there are many health benefits of eating dark chocolate. Research shows that eating up to 1.5 ounces a day of dark chocolate may help lower blood pressure by improving blood flow due to the polyphenols helping the body form nitric oxide. Dark chocolate may also help with arteriosclerosis and reduce risk for stroke....but this doesn’t mean that after you eat a loaded hamburger that you will clean up the cardiovascular system with a chunk of chocolate ;) Also, since chocolate appears to improve blood flow, it may improve cognitive function to help with thinking and memory. It may also help with tooth enamel - who knew?

Chocolate also contains chemical compounds that make you feel good, similar to the hormones and endorphins released when you fall in love. Maybe that’s why so many people crave chocolate (or love to eat it on Valentine's Day)!

Dark chocolate is rich in antioxidants and flavonoids which not only help to protect the immune system and cardiovascular system but may reduce free radical damage to cells and may help with the aging process. Also, dark chocolate may help with insulin resistance for better glucose control. Dark chocolate also contains high concentrations of potassium, copper, magnesium and iron.

Take away message:
I recommend around 85% cacao but if that’s too bitter, try 65-70%. I encourage you to support small businesses that have good farming/fair trade practices. Keep in mind that a 1.5 ounce bar of dark chocolate contains 27 mg of caffeine. Also, depending on storage, handling and processing of the cacao bean, the % of cacao doesn't always mean that you are receiving a full amount of flavonoids (many of the heart-healthy nutrients may have been destroyed or removed).

Because chocolate does contains fat, a little bit can go a long way. Savour your chocolate - let it melt in your mouth, don't chew it. Portion control by choosing individual wrapped pieces or break into .5 ounce servings.

HAPPY VALENTINE'S DAY!

Minty Chocolate Trail Mix "cookies"

 Dark chocolate packs a great heart-healthy punch and is a great cure for a sweet craving. Although it may taste bitter to many, up to 1.5 ounces of dark chocolate a day (> 60% cacao) can be a great addition to a heart healthy diet.

Whether it is due to the nutrient compound found in chocolate or just the way it makes most people feel inside after taking one bite, chocolate alone has been shown to help improve cardiovascular health (lowering LDL cholesterol and blood pressure), reduce inflammation, control appetite (ex. overeating/excessive snacking), increase insulin sensitivity, reduce blood clot risk by improving blood flow and improve stress and mood. 

Now that's a great list of reasons for you to enjoy dark chocolate! 

Here are a few ways to get creative with chocolate:

*Add 1 tbsp cacao powder to smoothie, oatmeal or pancake/waffle combinations

*Enjoy an individually wrapped or piece of dark chocolate within 30 min after finishing a meal, combined with a few lightly salted nuts (most portions are ~.37-1.5 ounces). 

*Enjoy up to an ounce of dark chocolate with an orange for a snack in the afternoon

*Add a little shaved chocolate to your coffee instead of creamers, sugar sweeteners or whipped cream (you can still splash with milk)

*Add a piece of dark chocolate to stews/chili for a little extra hint of flavor

Remember that dark chocolate does have calories and fat but if you make room for it in your diet, rather than trying to give it up, you may end up having less cravings later in the day (and reducing the risk for overeating) because you feel more satisfied after a meal.
Being satisfied is not just about calories, carbs, protein and fat but also keeping your taste buds happy. 

Karel and I always have a bar of dark chocolate in our refrigerator - always. It is a staple daily food in our diet and a necessary part in us having a healthy relationship with food. 

Minty Chocolate Trail Mix "cookies"

Ingredients:

2 cups (1 bag) semisweet chocolate chips

1 x 6 ounce bag trail mix of your liking (or make your own trail mix, ex. cashews, peanuts, pistachios, almonds, walnuts, raisins, sunflower seeds, pumpkin seeds) - lightly chop nuts (or smash with mallet on cutting board, in large baggy to break up into small pieces)

5 Andes Mints (chopped)

Pinch of powder ginger
Salt

3-4 tbsp Unsweetened coconut shreds (optional)
6-8 large pretzels (chopped/broken) (optional)

Parchment paper

Large cookie sheet (be sure there is room in the refrigerator for this to cool for 2 hours)

-For those who don't like to follow ingredient steps, melt chocolate and then combine all ingredients. Spoon onto parchment paper as cookies on cookie sheet and then put into the freezer for 2+ hours.

Steps (for recipe followers)

1. Spray a non stick cookie sheet (large) with cooking spray and then line with parchment paper. 

2. Melt chocolate in a medium-large stainless steel bowl placed over simmering water in a pot (about half pot filled - or melt in microwave in short 30 sec intervals to allow for stirring). 

3. Use heat resistance spatula to stir chocolate together (you may need a towel to hold the stainless steel bowl for it will get hot if touching the pot of water). 

4. As you are stirring the chocolate, add in 5 chopped Andes Mints - you could also use peppermint extract or a candy cane.

5. When chocolate mix is smooth, add the nuts and a pinch (no more than 1/2 tsp) of ginger.
If using pretzels, also add pretzels at this time. Stir until combined.
6. Spread chocolate and nut mix on paper as individual "cookies". 

7. After chocolate cookies are on the paper, sprinkle with a little coconut and a pinch of coarse salt on top. Lightly press down with clean fingers (or fork) so coconut and salt sticks. 

8. Refrigerate for 2+ hours. 

9. Place a small portion into individual baggies and keep refrigerated (or in freezer) for a delicious snack, once a day or keep in a container if using for a (holiday) party. 

(This also makes a delicious holiday gift or dessert at a party - keep refrigerated as long as possible or place plate of chocolate "cookies" over ice to keep cool)

Happy Valentine's day smoothie

Strawberry chocolate ginger smoothie

Ingredients
30g protein powder (grams are protein amount. Vegan, soy or whey protein are fine).

1/2 tsp chopped ginger
1 large celery stick (chopped)
5 baby carrots
1/2 cup organic soy milk (or your choice of milk)
Dash of cinnamon
5 coffee beans (optional)
1 square dark chocolate (I used Ghirardelli 86% Cacao)

4 pineapple chunks
4 large strawberries
1/2 banana

1 tbsp chia seeds
3/4 cup water
1 cup ice cubes

1. Place ingredients in blender (except protein) and blend until ice is crushed. 

2. Add protein powder and blend until you reach your consistency needs (the longer you blend, the more volume you will make for a thicker smoothie). 

3. Optional - top with a little granola for a crunch in your glass.

Serves 2 people (16 ounces each person)
I recommend to treat this as a "meal" per person. This is a great way to recover from a workout or to just enjoy a smoothie as a balanced, wholesome meal, filled with flavor, vitamins, minerals and quality macronutrients. 

source

Happy Valentine's Day!!

You are an amazing, inspiring, hard working, motivating and passionate athlete or fitness enthusiast!!

Don't forget to thank your body today as you spread love to others. 

Eat, drink and be healthy - chocolate and wine

 

Yesterday I did a segment on behalf of Baptist Heart Wise and it was great to be on set again for News4Jax. I was really excited for the segment on chocolate and wine but I received a few looks at the grocery check-out when I was prepping for the show on Monday evening.

 

 

Along with my props for the segment, I needed PB and bananas for home. Good thing I wasn't wearing my Clinical Dietitian name badge from the hospital!

 

After a sweaty 1 hour and 10 minute session on the trainer, early in the morning, I was getting myself ready around 6am and left for the TV station (downtown Jacksonville) around 7am.

 

                                          

 

The news reporters stayed busy with the morning stories as I started to prep my yummy display. For a nice presentation, I used a little mint on my chocolate plate. Each of the glasses have 5 ounces of "wine" (aka "cranberry juice).

 

 

 

 

For your viewing pleasure......

 

Chocolate and Wine TV segment

 

 

Thanks to Baptist Heart Wise for the still pictures from the segment.

 

Because 3 minutes and 38 seconds is not enough time to explain all about wine and chocolate, here are a few more tips, facts and suggestions:


WINE

Is red wine part of the Heart Wise eating plan?
If you already consume alcohol (beer, wine, spirits) occasionally, alcohol in moderation may play a role in heart health to  help increase good cholesterol, reduce clots and help prevent damage to the lining of the arteries.

What are the heart healthy benefits?
The benefits may come from polyphenols or antioxidants, specifically resveratrol, which is a naturally occurring non-alcoholic plant based substance which appears to protect against artery damage. It may also slow the progression of neurological degenerative disorders like Alzheimer’s and Parkinson’s Disease.

Much of the "alcohol" research is done on red wine but there may be health benefits with other types of alcohol as well. We need to keep in mind that a lot of resveratrol research is done on animals and the amount of resveratrol given to the animals would be similar to an extremely excessive amount of daily wine.

Red vs. white wine? The higher resveratrol content comes from the skin of red grapes which are fermented longer than white grapes. In white wine, the skin is removed before fermentation. Also, wine in cooler climates may have more resveratrol. Both have the same number of calories.

Do other foods contain similar health benefits?
Peanuts, blueberries, grapes and cranberries all contain resveratrol. For a healthy cardiovascular system I encourage people to eat real food for the other nutritional benefits as well (vitamins, minerals, fiber, etc.).  

What are the negative effects of drinking?
The holidays are stressful but so is daily life. Alcohol can be addictive and for many, may be a coping mechanism which may lead to excessive drinking. Alcohol may worsen health problems like hypertension, hyperlipidemia/high triglycerides, liver damage, obesity, certain types of cancer, accidents and weaken heart muscles. Pregnant women should not drink during pregnancy and individuals at risk for breast cancer should discuss with primary physician regarding alcohol consumption because alcohol may raise estrogen levels and tumor progression. Wine is also a trigger for migraines either for the tannins and histamins or from the sulfites so if you suffer from bad headaches, I recommend doing an elimination trial of wine for a few days or keeping a journal. 

Take away message:
the best advice is if you already drink alcohol, do so in moderation. You can’t just drink your way to good health so if you don't already drink, that's OK - you don't need to start. Don’t ignore the many benefits in a real-food, balanced diet.  

Recommendations:

Moderate drinking is up to 2 drinks/day for men and 1 drink/day for women. Men can drink more generally because of a larger body frame and more enzymes to help metabolize alcohol.

1 drink = 12 ounces beer, 5 ounces wine, 1.5 ounces 80-proof distilled spirits.

5 ounces of wine is ~120 calories. Alcohol is a little more concentrated with calories than carbohydrates with more calories per gram (7calories per gram in wine vs 4 calories per gram in carbohydrates).

4 glasses or 1 bottle of wine = ~ 480 calories.

 

 

DARK CHOCOLATE

Is Dark Chocolate part of a healthy diet?

All the chocolate lovers can breathe easily now – absolutely! Dark chocolate is not only heart healthy but it can play an important role in a balanced diet.

Is all chocolate the same?
When it comes to chocolate we have many options. Butterfingers and twix to 90% cacao (pronounced kacow) or cocoa. What we want to look for is cacao – with an A - which refers to the bean itself, particularly in an unprocessed form. The cocoa is more processed due to the addition of other ingredients.
The percentage of cacao on a label refers to the percentage of ingredients by weight in that product that come from the chocolate liquor, cocoa powder and cocoa butter (see definitions below). In general, the higher the percentage, the more intense the flavor. In the US, cacao standards require that milk chocolate have at least 10% chocolate liquor, semi sweet and bittersweet have at least 35 percent. A higher % also means less added sugar. 75% cacao dark chocolate has about 25% sugar whereas 65% has about 35%. Unsweetened baking chocolate is 100% cacao and is very bitter.

 Definitions of chocolate ingredients:
(definitions found via the internet)Cacao: Refers to the bean, which is the source of chocolate liquor, cocoa butter and cocoa powder.

Chocolate Liquor: Produced by grinding the center of bean, called the nib, to a smooth, liquid state. Chocolate liquor is also called chocolate, unsweetened chocolate, baking chocolate, bitter chocolate, cocoa solids, cocoa mass, cacao mass and cocoa paste.

Cocoa Butter: The fat naturally present in cacao beans that melts at body temperature and gives chocolate its unique mouthfeel.

Cocoa or Cocoa Powder: The product made by pressing most of the cocoa butter out of the cocoa bean and grinding the rest to a powder. Under U.S. regulations, “cocoa” and “cocoa powder” can be used synonymously.

What are the health benefits of dark chocolate?
Believe it or not, there are many health benefits of eating dark chocolate. Research shows that eating up to 1.5 ounces a day of dark chocolate may help lower blood pressure by improving blood flow. Dark chocolate may also help with arteriosclerosis and reduce risk for stroke but this doesn’t mean that after you eat a loaded hamburger that you will clean up the cardiovascular system with a Hershey Kiss. Also, since chocolate appears to improve blood flow, it may improve cognitive function to help with thinking and memory. It may also help with tooth enamel.
Chocolate also contains chemical compounds that make you feel good, similar to the hormones and endorphins released when you fall in love. Maybe that’s why so many people say they love chocolate because they just feel good when they eat it....I know I do!
Dark chocolate is rich in antioxidants and flavonoids which not only help to protect the immune system and cardiovascular system but reduces free radical damage to cells and may help with the aging process. Also, dark chocolate may help with insulin resistance for better glucose control. Dark chocolate contains high concentrations of potassium, copper, magnesium and iron.

Take away: I recommend around 85% cacao but if that’s too bitter, try 65-70% and check for cacao for more flavonoids. Keep in mind that A 1.5 ounce bar of dark chocolate contains 27 mg of caffeine. Depending on storage, handling and processing of the cacao bean, the % of cacao doesn't always mean that you are receiving a full amount of flavonoids for many of the heart-healthy nutrients may have been destroyed or removed.

Recommendations:Savour your chocolate - suck on it, don't chew it. Portion control chocolate by choosing individual wrapped pieces or breaking into .5 ounce servings.  

For example, each square in a bar of 86% Ghirardelli dark chocolate (~.4 ounces) contains ~ 63 calories and 6.25g fat so enjoy dark chocolate in your already heart-healthy, balanced diet.