Yes!! Chocolate daily IS good for your health!

Handful of dark chocolate chips a day keeps the doctor away ;)

In Tufts University Health and Nutrition Letter there was a  study that found those that ate chocolate regularly may be thinner than those who do not.  What?! Sign me up!  Well...I already eat it everyday ;).  Anyway,  in this study they had over 900 adults who consumed chocolate at different frequencies but who had similar BMI’s and exercise routines.  They found that those who ate chocolate more frequently had lower BMI’s than those who ate it less often (even though the exercise was similar and the higher chocolate eaters ended up eating more calories overall because of the chocolate consumption).  Frequency was the key, so it would not work to eat 5 days’ worth of chocolate in one day and reap the same benefits-although that would be easy to do!  They are careful to say that they cannot definitively prove a cause and effect but it is enough (for me) to continue enjoying my daily chocolate!  The study did not determine how much a day was eaten or what kind of chocolate was consumed but we do know for sure that the darker the better for you.  White chocolate…well, really isn't chocolate and contains no antioxidants.  Milk chocolate is much higher sugar and fat and has significantly less flavonoid content than dark chocolate.  1oz a day of dark chocolate is a healthy addition to your diet.  Dark chocolate, 70% cocoa or higher, is loaded with antioxidant power that has been linked to cardiovascular protection, improvements in blood pressure, cholesterol levels, and insulin sensitivity.  Dark chocolate is one of those things I have never been willing to give up.  Whether it's a handful of my favorite dark chocolate sea salt almonds from Trader Joe's or a chunk of chocolate, everyday I have some.  So if chocolate is something you love and have been sacrificing in the name of health, don’t sacrifice it anymore!  Enjoy a small amount (~1oz/day) several days a week and your health will thank you.

XO  Joy

Bomb Diggity Breakfast Shake!

Awesome breakfast!

Every morning I start my day with this shake. It fills me up for 3 hours and is packed with vitamins, minerals, and antioxidants! Roughly 250 calories and 20 grams of protein. Of course you can make yours with veggies and fruit that you prefer. I love to use kale, spinach, banana, mango, pineapple, almond milk and soy protein powder. I do mix it up with berries and pear on some days.  Lately I've been obsessed with frozen sweet potatoes and peaches!  Try starting your day with a shake like this. I promise you will feel the difference after a few days. And it's a great way to get in 3-4 servings (7-9 servings/day is the recommendation) of fruit/veggies in one meal. Have a great protein shake recipe? Share it with us here!

XO Joy

Staying 'Active'. What does that really mean?

We are bombarded with messages that tell us to be active in order to stay healthy.  While that is true, as a society we tend to make it sound and look more difficult than it actually is.  When speaking in terms of keeping our mind and body fluid, strong, and healthy (as opposed to trying to lose weight) the amount and kind of activity our body requires for that is much less than you may think.

It is a fact that regular physical activity decreases risk factors for many diseases like CVD, obesity, Type 2 Diabetes, depression, and hypertension as well as lowering LDL, and increasing HDL.  Being active keeps your heart and lungs strong, helps your muscles and even vascular system maintain its flexibility, improves posture, and increases ones balance control (which is crucial as we age).  However, unless your desire is to lose weight, you don’t have to work out an hour a day to the point of exhaustion in order to reap these benefits.  The types of activities I am talking about to simply “maintain health” would be brisk walking for 20 minutes/day, any activity or sport you enjoy for fun, Yoga, Tai chi, Pilates, etc.  Also just finding ways to sneak in extra exercise or steps like parking towards the end of the parking lot as opposed to finding the closest spot, taking the stairs, etc.  Just find ways to be a little more active.  Some people find a pedometer helpful and even a little fun.  Pedometers keep track of how many steps you take a day. Experts say that to lose weight 10,000 steps a day is a good base.  When trying to 'stay active' for health the guideline is 5,000-9,000 steps a day.  This range takes into account healthy adults and the elderly (whose goal or need may be on the lower end of the scale).  Pedometer can be a great way to monitor your activity and even motivate yourself!  It's never wise to start a rigorous workout regimen before consulting your doctor but simply adding in more activity or walking into your day is not only safe but is extremely beneficial to your health and your mind.  Regardless of your activity level, be sure you drink enough water and eat healthy.  Good nutrition is the fuel that allows your body to do what you ask of it.  Take care of your body and it will take care of you!

XO  Joy