Links.. Recipe and News

Hey All. Feels weird to not really know what is going on in the blog world.. but  have to say I have been more productive than ever! 

Some stuff I wanted to share:

I love the magazine TODAY’s Dietician and this month there were many good features one I was a little concerned with because ** It highlights the possibility that A MOTHERS DIET OF NUTS/NUT BUTTERS DURING PREGNANCY MAY INCREASE THE RISK THAT HER CHILD WITH HAVE ASTHMA. MORE RESEARCH IS NEEDED BUT THIS MAY LEAD TO DOCTORS RECOMENDING WOMAN AVOID PEANUT BUTTER DURING PREGNANCY… CAN YOU IMAGINE!

Another interesting thing in the article was the effect of DHA and EHA on child retina development (eye sight) and brain development. The research is clear that children who were breast feed or given milk supplemented with DHA and EHA had higher IQ’s by the age of 4. It is important for pregnant/nursing woman to get DHA and EHA in their diet and if they are not breast feeding to make sure the milk/supplement is fortified with these nutrients. 

THIS WAS AN EASY RECIPE I MADE AND BROUGHT TO SCHOOL FOR LUNCH 

SPICED TOFU-MOCK CHICKEN SALAD

DIRECTIONS: Place some veggie broth and about 1/4 -1/2 tsp natural taco seasoning in a skillet and bring to a boil. Reduce heat an add tofu to the skillet ( firm light- use as a much as you would for one serving,) and diced onion. 

Preheat broiler, and once tofu and onion is cooked in the pan place it on foil lined tray and briol for 10 min. In the mean time chop some apple and celery. When tofu is done mix tofu, apple, celery and 1 tbsp smart balance mayo. Top with chopped walnuts. 

 After it came outof the oven

 

All mixed up!

I ate mine in a wrap but you can eat it plain, with crackers, over a salad or with rice or pasta!

Last but not least here are some links for you guys:

1. This is the product review from supermarket guru… I have been wanting to try the whole grain cookies and the mini packs but not sure if they were worth the splurge

http://ratefoods.com/

2. I LOVE this video and most important i love the quote from it… FRIENDS DONT LET FRIENDS FAT TALK!

https://secure.pursuantgroup.net/pursuant4/deltadeltadelta/fall08/dddselect/flashstory.asp

HOPE ALL IS WELL WITH EVERYONE.. I AM NOT SURE IF YOU GUYS WILL EVEN SEE THIS POST… HOPE SO! AND HAPPY WED!

 

Final Decision

Edited to Add: Because I am always reading about new information and learning stuff I think you guys would benefit from, I promise to post certain info for you guys that I get excited about learning and therefor know you would get excited about too… I love being able to share info so I will continue to do that when I feel it is necessary! 

Hey guys… well I am sorry to say I have decided to stop blogging. I love the blogging world and while it is great for some people.. I feel it has become a hinderance in my walk with Christ. I find myself worrying about blogging and missing everyones post or trying to keep up with posting. I cut my prayer/bible study time short in the morning.. and I have been so self consumed with not feeling good about myself and I feel like as I prayed/cried out to the Lord today He showed me how I am putting my blogging before him, and that is not ok. LIke I said we are all different and what one person can balance someone else cant. I am really going to miss interacting with all of you guys, I feel like I know all of you personally. 

I will still have my email Sportsnutritionliving@yahoo.com and my website for the Xocai Healthy Choc Products http://mxi.myvoffice.com/sportsnutritionliving/

If any of you are interested in the products I would def be willing to send you a sample and talk to you about becoming a distributor.. like I said and I am sure by now you guys know me well enough that I would not promote anything I do not think is beneficial. 

If ANY OF YOU HAVE ANY QUESTIONS OR NEED ANYTHING PLEASE FEEL FREE TO EMAIL ME. THANK YOU ALL FOR YOUR WONDERFUL SITES AND I WISH ALL OF YOU NOTHING BUT BLESSINGS. 

CHRISTIE

 

New Products and New Adventure

Hey guys… I feel so absent from the blog world but I have reason. 

Friday I spent all day working on a project with a friend and than Friday night was out with my boyfriend… we decided that Friday nights are “date nights” and I stay away from the computer and school work (for the most part).

FRIDAY I WENT FOOD SHOPPING WITH MY OTHER NUTRITION MAJOR/FOODIE FRIEND.. WE SPENT SO MUCH TIME IN THE STORE… HERE ARE 2 NEW ITEMS I GOT 

 

THESE WRAPS ARE ROSEMARY FLAVORED AND 100 CALORIES, THEY ARE VERY TASTY! THE BOCA BURGERS ARE AMAZING AS WELL, THEY HAVE 70 CALS AND 10 G OF PROTEIN. 

SATURDAY DINNER WITH NEW BUYS

 

Rosemary wrap with sauteed tomatoes and bruschetta veggie burger with lettuce and a little pesto

 To top off my italian inspired meal I had a side of steamed broc with tomato sauce and vegan parm!

 

 

Today (saturday) I left my house at 7 to get to the gym and work by 10. I got home by 330 and have been non-stop since. Here is where I think you guys might be interested. I had mentioned before that I was introduced to some AMAZING PRODUCTS and I was looking into becoming a distributor. I HAVE DECIDED TO TAKE THE RISK BECAUSE I REALLY THINK THIS PRODUCT IS AMAZING AND I WANT TO BE  A PART OF THIS… THAT BEING SAID I WANT TO SHARE MY INTRODUCTION LETTER WITH YOU GUYS, SINCE ALL OF YOU ARE FOODIES AND VERY INTO HEALTH I THINK THIS MIGHT BE SOMETHING SOME OF YOU MAY WANT TO GET INVOLVED WITH. (see below- i changed the color for you guys to see.) If any of you are interested please email me (my email is on the side bar) My dads very good friend is the one who sponsored me and he has come off all his BP and cholesterol medication and lost 25lbs.  

Many of you know me on a personal level, and I am just sending you this letter to let you know about a recent business investment/adventure I have taken. If you have been around my it is no secret about my passion for exercise and nutrition. I have my Undergraduate Degree in Exercise Physiology and I am currently completing my BS/MS in Nutrition. Through one of my fathers close friends I was introduced to a product called Xocai, which is put out by a company called MXIcorp. 

MXI Corp recognizes the importance of providing multiple products focusing on the benefits of unprocessed cacao and açai berries. As we are all aware, there is not a single product that can please everyone, but these two important nutrients (cacao and acai berry,) have the highest antioxidant and ORAC (Oxygen Radical Absorbance Capacity). Antioxidant and ORAC levels are both necessary to fight disease in our bodies, as well as promote optimal health. Xocai by MXIcorp has a number of different products to meet each individuals needs.The truth is that if you tried to get the same amount of antioxidants protection from blueberries, you would have to spend over $15.00 a day.  With Xocai, a person’s daily antioxidant requirement, as recommended by the FDA, is covered with a serving of Power Squares for less the $2.00 a day.

I am sharing all this information because I realize the potential behind this product and the benefit it can have for each one of you both physically, mentally and financially. As I have stated I have decided to become a distributor and I would through multi-level marketing would love to have each one of you involved as well. I have done my research on this products as well as dark chocolate as well (being a nutrition major I am very skeptical of many products,) and the research is clear, here are some of the benefits:

• Decrease inflammation 
• Increase insulin sensitivity, which decreases liklehood of developing diabtes
• Decrease blood pressure
• Increases athletic performance
• Decreases recover time after strenous exercise
• Acts as an aphrodisiac and natual mood enhancer. 

These are just some of the benefits. Please check out the websites which I will list below as well as my personal website for more information. 

Thank you for your time and I look forward to sharing more information with you. 

http://www.mxicorp.com/    — The official MXI Corp Website 

http://mxi.myvoffice.com/sportsnutritionliving/ —- My website

http://thefivereasons.typepad.com/ – A great tool to learn more about the product and business behind the product

Thanks again, 

Christie Menna

 

Running & Reformer … The Fairest Fats of The All

I totally forgot to mention is yesterdays post that I had my reformer class yesterday… I LOVED IT! I am excited that this is a new challenge for me and something that I am going to see benefits from, especially in my running and posture. 

This is a reformer if you have never used one.. it uses springs for resistance and you can work every area of your body on this. I am def going to stick with it. Between this and HOPEFULLY soon getting my P90X video this will be enough of a SHOCK for my body!!!

LONG RUN

I usually do my long run on sunday but I will have no one to run with this sunday and I have to be somewhere at 830 so as I started running today, I felt SO GREAT ( even though my legs were sore from the reformer) I decided to enjoy the BEAUTIFUL weather and do my long run today. People always ask me what I think abotu during the runs/marathons.. I often dont know haha, I plan, I obsessiveliy count, I push myself and I pray. WHAT DO YOU THINK OF DURING YOUR RUN??

I love being on the road I feel so alive, and i love the feeling of knowing I AM A RUNNER. I love when people drive by and they look in awe of someone pushing themselves to run, I hate on my days off when I see other runners it makes me want to JUMP OUT OF MY CAR AND START RUNNING WITH THEM, I pray I will run all my life and it never gets old… on days like today when I run I thank The Lord for the ability to do so and realize there is no where else I woudl rather be at that moment… EXCEPT for IN A MARATHON!

http://www.usatf.org/routes/map/ ( MAp your route) MIne today: 13.25 mi

http://www.coolrunning.com/engine/4/4_1/96.shtml ( pace calculator):7:30 pace 

 

Science of Fat

I recently read an article of how low fat is out and healthy fat is in. There is a general agreement that the 25-30% of total calories is recomended, with 7 % from saturated fat and trans fats avoided as much as possible. 

The problem is the western diet is flooded with Omega 6 fats (linoleic) and low in omega 3 (linolenic) which causes a pro-inflammatory state. The vast majority of oils in processing come from safflower, soybean and corn oils which are all high in Omega 6. 

Omega 3 & MONOUNSATURATED aka MUFA need to be increased, they can help provide antioxidants ( vit e and selenium) as well as foster abspoption of fat soluble vitamins and lower cholesterol. 

MUFA’s are found in olive oil, peanut and sunflower oil, avocado, seeds and nuts. 

Omega 3 plant sources or walnut and flax and marine sources (salmon/tuna) give you DHA and EPA. PLant sources are not equivlant or converted as readily as marine sources. 

Reducing the ratio of Omega 6 to omega 3 (it should be a 4:1 ratio and right now poeple average 20:1 ratio) can help decrease CVD, arrythmias stroke, lower triglycerides, lower BP and improved vascular function among other benefits. 

Aim for fish 2-3 times a week an at least 1/2 tbsp grouond flax a day and a serving of walnuts. 

 

* I know most of you get this stuff.. it is just interesting to be able to share this with other poeple you may know who need to adapt these changes!

 

Product Review, Recipe and Eats

My grandma had bought these for me to have at their house. They are really really good, but tiny little guys. 4 of these are 110 calories, they are low in fat and made with all good ingredients. I guess if you added 4 togther they are about the size of a veggie burger which is not too small. 

What I like about these is they have great flavor, you see the chunks of veggies (corn) and they are done in less than a minute and you can add them to so many dishes! 

PUMPKIN PANCAKES with AGAVE/APPLE/CAROB Sauce 

Ingredients

 

• 1/4 cup oatbran & little less than 1/4 c whole wheat flour because I added about 1 tbsp of carob powder too 
• 1tsp baking powder 
• 1/4 c pumpkin 
• 1/2 c vanilla soy milk 
• 2 egg whites
• 2 tbsp apple sauce
• 1/2 tsp of olive oil 
• pumpkin pie spice, pinch of salt, drop of vanilla 

 

I mixed that all up… and cooked them in the pan made about 5-6 decent size pancakes. I drizzled them with 1/2 tsp of agave for a little sweetness and than I mixed couple tbsp of pumpkin with tsp of agave and tsp of carob powder to make a nice spread for the pancakes… def a nice change for breakfast!

LUNCH AT WORK

Its always hard ordering lunch at work because I try to get some protein in but the places we order from dont always have the healthiest vegetarian options. So today I bought a plain chobani to get the protein in which gave me more options for the main course. I decided to get a WHOLE WHEAT WRAP WITH MIXED VEGGIES, ROMAIN LETTUCE AND MOZZ CHEESE (I ASKED THEM TO GO LIGHT ON IT) I GOT SOME FF HONEY MUSTARD DRESSING ON THE SIDE. This was so good… and I didnt have to worry abotu getting protein in since I had my yogurt. I think I will do this from now on. 

In the yogurt I mixed 1/4 sliced apple, 1 tbsp of wheat germ and tbsp of honey roasted peanuts… this was SO GOOD!

QUESTION: Do you guys feel guilty when you eat healthy stuff from a “to-go” place or restaurant. We often eat more or dont have as much control. This is something that I use to let control me to the point I would aviod certain social gatherings etc.. I think like everything else it needs to be a balance. 

** I have 10 pages down on my research paper, looks like Ill be able to have some fun time this weekend since I wont be worrying as much about the paper.!! Hope you guys hae a some fun stuff planned for this weekend.

 

Pizza party just for me!

Hey guys I am in a rush right now to eat breakfast and quickly drop off food to a shelter before going to work. NO SCHOOL TODAY! And after work i have the PILATES REFORMER CLASS! I dont think I can post everything I want to talk about right now but I will leave you of pics with what is to come tonight!

Yesterday Lunch 

Arnolds Flat bread with sliced tofu, hummus, zucchini and avocado… on the side I had a mixture of cottage cheese, pumpkin, cocoa and wheat germ.. topped with some pumpkin butter!

LAST NIGHT PIZZA PARTY

i decided to last night in between working on my research paper to make an array of pizzas for myself… I used a Weight Watcher pita and sliced it in half to make 2 different kind… and also had one of the TJ’s low carb tortialls to make a 3rd one!

Pizza 1: greek pizza with tomato, green peppers, feta cheese and boca crumbles

Pizza 2: (Back right) tomato sauce, sweet pot, mango brocolli and little mozz cheese

Pizza 3: tomato sauce, broc, boca crumbles and ricotta cheese

LATE NIGHT FOSTIE

All this paper writing really gets me hungry… I decided to use the magic bullet to make a concotion. I used 1/2 frozen banana, some frozen mango, vanilla soy milk and 1 tbsp of hemp vanilla protein powder. It was thick but not ice cream thick. I combined that with some kashi puffed cereal and half a brownie zbar… and topped with some ALMOND BUTTER… PERFECT!

THURSDAY MORNING– MOre pizza??? 

 

1/2 Arnold flat wrap with 1tbsp pumpkin butter and some kashi puff 

cereal

No but it def looks like it right veggie girl??

 

OK later tonight I have a product review on this.

Costco veggie meatballs!

As well as a recipe for OATBRAN/CAROB/PUMPKIN Pancakes inspired by LaBElla Vegan’s Recent Pumpkin Pancakes! 

And lastly some great info on deciphering healthy fats.. and how to restore balance of OMega-6 to Omega-3 ration of fats.

HAve a good day!

 

Lots of Announcements

Happy Wednesday… Not so happy tho when I woke up and it was 40 degrees and I had a planned track workout! Did 1000 again (x8) MY LUNGS WERE BURNING! But i made it through and my average pace has went from around 3:47 to 3:44… I RECOMEND IF YOU DO A TRACK WORKOUT TO ALWAYS TRY TO FINISH AND INSTEAD OF CUTTING IT SHORT, TAKE LONGER BREAKS BETWEEN SETS IN ORDER TO TRY TO KEEP THE SAME CONSISTENT PACE. 

TUESDAY

Yesterday I had a test, which went well and I got bck my other test which was the True/False disaster.. and I end up getting a 98% … Go figure, after a long day at school I came home to have a veggie filled dinner… it was like HOW MANY VEGGIES CAN I FIT IN ONE BOWL!

Huge salad with shredded broc & carrots, green pepper, tomato, mango, fava beans, zucchini, wheat germ, goat cheese, avocado, balsamic vinegar and Amy’s Bistro Burger ( which is chock full of veggies.) WHEN IT IS A LONG DAY I USUALLY MAKE VEGGIE BURGERS BECAUSE IT IS QUICK, EASY AND NUTRITIOUS. 

 I

I like variety when I eat so I took half the burger and put it in a wrap with some cottage cheese and some broccolii slaw… it was very good!

I get a so many emails for nutrition/exercise newsletter I enjoy… and one that is great is SUPERMARKET GURU… I am sure some of you have heard of this man Phil Lempert… he gives great product reviews, recipes and nutrition info (www.supermarketguru.com) They are making a lot of changes to update their cite and it has been great! Check out the video on the product reviews for this week.. the BUTTERNUT SQUASH YOGURT and CREAMY SORBET look great         

http://ratefoods.com/

NEW FLASH… THe American College of SPorts Medicine (ACSM,) and the AMerican Heart Association (AHA) helped make this possible….The Federal Government has issued its first-ever Physical Activity Guidelines for Americans. They describe the types and amounts of physical activity that offer substantial health benefits to Americans. Check it out…

Guidelines for healthy adults under age 65

Basic recommendations from ACSM and AHA:

Do moderately intense cardio 30 minutes a day, five days a week
Or
Do vigorously intense cardio 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

VISIT THIS LINK TO GET MORE GREAT RESOURCES ON TYPES OF EXERCISE, RECOMENDATIONS AND EVEN WORKSHEETS TO KEEP TRACK OF EXERCISE!

http://www.acsm.org/AM/Template.cfm?Section=Home&TEMPLATE=/CM/HTMLDisplay.cfm&CONTENTID=11398

TO PIGGY BACK OFF THE WHOLE EXERCISE THING… THE ARCHIVES OF INTERNAL MEDICINE CAME OUT WITH A NEW STUDY CLARIFYING THE AMOUNT OF EXERCISE NEEDED TO KEEP OFF WEIGHT. These guidelines suggest contrary to above that women who are overweight and need to lose weight have to LIMIT calories and EXERCISE 55 min/day. 

The study had 201 overweight women eating between 1200-1500kcals/day were assigned to one of four groups, burniing 1,000 vs 2,000 calories a week and varied intensity (vigorous vs. moderate.) Group meetings focused on strategies to modify eating and exercise. After 6 MONTHS WOMAN IN ALL GROUPS LOST 8-10% OF THEIR BODY WEIGHT BUT AFTER 2 YEARS WOMEN DID NOT MAINTAIN THIS WEIGHT LOSS IN ALL GROUP AND AVERAGED ON 5% WEIGHT LOSS FROM THEIR ORIGINAL BODY WEIGHT. 

THE WOMAN THAT DID KEEP THE 10% WEIGHT LOSS ENDED UP BEING THE ONES WHO DID MORE PHYSICAL ACTIVITY (BURNED 1835 CALORIES A WEEK OR 275 MINUTES OF EXERCISE A WEEK,) AND ENGAGED IN MORE EATING BEHAVIOR RECOMMENDATIONS AND ATE LESS DIETARY FAT. 

** This shows how we need to remain Physically active, but also how hard it is for people to keep up that activity so I think future health initiatives will def be focused on long term commitment by making PA part of your daily life, and targeting behavior interventions to help people stick to it! 

Last but not least, sorry if i am boring you with this info but i think it is great stuff… I mentioned how i have been looking into getting involved with a products I have come across that taste great, is good for you (highest antioxidant,) and is a great business investment. When I get all the info I would like to share it with you guys because I know it will be something a lot of you would want to get involved with as well! In the mean time I encourage you to go to the website for American Journal of Clinical Nutrition (www.ajcn.org)  and type in DARK CHOCOLATE OR ACAI …. i promise more info in the future but these are 2 of the best rated foods for their antioxidant content or the ORAC (Oxygen Radical Absorbance Capacity)

OK enough for one day…. hope to hear some feedback from you guys I what you think about the guidelines and maintaining weight loss as well as if you look up any of these studies!

 

Pilates Tour…. Gatorade Sports Science Institute

Just got out of a test which went well! I decided to take today off from working out because 1. I am sore from pilates and 2. I am off this thursday from school so I can work out instead of taking off. 

CLASS REVIEW

I did the pilates class yesterday… it was my first time doing the tower class ( the tower is different from the reformer) It was me and 2 other friends we had private lessons. I am ENCOURAGED and DISCOURAGED at the same time. I am SOOO tight in my hamstrings and I have very poor posture. I am def going to try to stick it out and on THURSDAY we have another class with the REFORMER. 

I can def see how it can help you with running because it will OPEN UP MY HIP FLEXORS… The TOWERS you use add great resistance and I am hoping they lean out my muscles and add more definition. I HAVE A HARD TIME KEEPING MUSCLE ON, I THINK BECAUSE I RUN. I def suggest you guys try it out.

On to the next topic.. The Gatorade Sports Science Institute is a great resource for information on hydration, fueling (www.gssiweb.org) 

They have great print outs and facts sheets as well and their research is def evidenced based. 

They send me updates on research and this is very interesting… check it out.. good info!

The Gatorade Sports Science Institute (GSSI) is happy to announce the release of our newest Sports Science Exchange (#108), titled “Does a High-Carbohydrate Breakfast Improve Performance?” In this article, Drs. Clyde Williams and David Lamb review the scientific literature and provide practical recommendations on the optimal type, amount, and timing of carbohydrate ingestion prior to exercise. 

Click here to view the article.

Key Points of SSE #108:

• Fatigue during prolonged heavy exercise is often associated with low or depleted muscle glycogen stores and with lowered blood glucose.
• Eating a high-carbohydrate meal for breakfast 2-4 hours before constant-pace exercise can improve endurance capacity (time to exhaustion) but may not be advantageous in time-trials, especially if sports drinks are consumed during the trials.
• Contrary to earlier reports, there appear to be no adverse effects on endurance capacity when consuming well-formulated carbohydrate solutions within the hour before exercise.

Practical Tips of SSE #108:

• About 3-4 hours before exercise, eat an easy-to-digest high-carbohydrate meal that provides about 2-2.5 g of carbohydrate/kg body weight.
• About 1-2 hours before exercise, ingest 300-600 ml (10-20 oz) of water or a sports drink to ensure that you are well hydrated before exercise. Consumption of a sports drink is a way to provide hydration and extra carbohydrates.
• Drink a sports beverage frequently throughout prolonged exercise, following the simple rule that you should drink enough during exercise so that you do not gain or lose body weight during the exercise period.

About the Authors: 

Dr. Clyde Williams is a Professor of Sports Science at Loughborough University in Loughborough, England, UK. Dr. David Lamb is an Emeritus Professor of Exercise Physiology at The Ohio State University in Columbus, OH. 

** By the way check out CHOBANI website for recipes and printing free coupons! 

Ill update later for some eats.. might be making some pumpkin bars tonight for a bake sale. 

** I would love to hear what you guys feel as been best for you with building muscles and getting lean… Share your experiences!

 

Food Shop & Short week

Happy Monday… well it is for me because I only have 2 days of school this week! I woke up early today to meet 2 friends to run, one who has been on the DL (disabled list) for a couple of months. I actually trained and ran the Boston Marathon with her this year and she got hurt shortly after so she has not been able to train with us. It was great catching up today! I did not lift this morning because at 4 today I have my FIRST PILATES REFORMER CLASS!!! I WILL LET YOU KNOW HOW THAT GOES! 

GOOD FINDS

 

• Just wanted to highlight a few things I was very excitied about finding. 
• I always buy the kashi puffs because they are low cal and great to add to yogurt and give it a little crunch. This does not substitute my AM cereal but usually I add it in or I will have it at night with some yogurt. 
• I was in desperate need of some more mini cliff bars… I sometimes have one before I run or at night I will have it in my yogurt with some prunes and nuts! 
•  I finally found the hersheys pumpkin kisses which I have been dying to try… they are so good but def something I will have once in a while. 
• I also found the pepridge farms bagels that I read about at Running with Recipe, I have not tried it but they look great, and 170 cals for a bagel is not bad! 
• I bought the Archers Farms granola clusters because they were on sale. I have had these before but not this flavor (this was cashew, vanilla, apricot spice or something) it is 100cals for 1/4 c and would be a great addition to the chobani! 
• The flat breads I have blogged about before and I just love eaither for pre run, for a veggie burger sammie or with egg whites like I had today. 
• Also I by accident bought the stonyfield LF yogurt and the consistency is not sitting well with me.. its quite gummy and I prefer to NF plain to the LF plain.

Monday Lunch

zucchini scramble w/1 egg and 1 egg white, arnold ww flatbread, laughing cow swiss cheese wedge and TJ

** Speaking of Cocoa I have been doing a lot of research on it, because I am thinking about being a distributor for this product I have come across (more info on that in the future) 

HEre is some great information on Cocoa (its long but great info)

WHen looking for chocolate consider: 

So when looking for a healthy chocolate product, look for a dark chocolate product with the following properties:

	Has not been alkalized.
	Has been dried and cool-pressed rather than roasted.
	Consists of at least 70 percent pure cocoa.
	Contains cocoa butter instead of milk fats or hydrogenated oils.
	Contains natural, low-glycemic sweeteners—such as raw cane—rather than refined sugar.

CHOCOLATE’S HEALTH-PROMOTING NUTRIENTS

Have you ever wondered why a chocolate bar left at room temperature never spoils? The reason is that cocoa/chocolate contains potent antioxidants. Cocoa powder is rich in the polyphenols, mainly flavonoids—flavan-3-ols, flavonols (epicatechin and catechin), and procyanidins. Cocoa is from the plant Theobromo cacao. Cocoa butter accounts for 50% of the weight of the cocoa bean, with the main fatty acids being stearic and palmitic (saturated fats), oleic (the one in olive oil, a monounsaturated fatty acid) and linoleic acid (polyunsaturated). Even though we are taught that saturated fats are harmful to the cardiovascular system, the stearic acid fat does not elevate blood cholesterol like other saturated fatty acids. This particular fat in chocolate is not absorbed well by the intestinal tract. It also has been shown that these cocoa fatty acids may modify LDL-C, making it more resistant to oxidation. The cocoa bean also has some insoluble fiber and soluble fiber, which helps lower cholesterol levels. Fiber has been shown to be extremely beneficial in lowering colon cancer rates, improving sugar metabolism, and preventing constipation. The cocoa bean contains several minerals and vitamins which are useful. Dark chocolate contains magnesium, which is necessary for muscle relaxation, nerve conduction, energy production, and bone and teeth development and health. Magnesium deficiencies make PMS (premenstrual syndrome) worse. Copper is involved in many of the chemical processes in the body and dark cocoa is a rich source of copper. Potassium is vital for cardiovascular health and dark cocoa contains a high level of potassium. The flavonoids in cocoa are the flavan-3-ols, flavonols (catechin and epicatechin and procyanides), and proanthocyanidins. Chocolate on a per-weight basis has the highest concentration of these flavonoids of any food. Cocoa is loaded with a variety of phytonutrients, making it very high in antioxidants. There is a scientific test which helps rate the level of antioxidant properties. The test is the ORAC, or oxygen radical absorbance capacity. Cocoa rates as one of the highest on the ORAC scale. It is even higher than green tea and red wine, which have been shown to very effective antioxidants. Cocoa can stop the oxidation of the LDL-C cholesterol as discussed previously, resulting in reduced cardiovascular damage. Cocoa flavonoids can also increase the production of good cholesterol (HDL), which cleans and mops up the blood vessels from the harmful fats. Cocoa flavonoids also discourage platelets from forming harmful clots and damaging heart muscle blood vessels. The flavonoids help the blood vessels dilate easier, allowing more blood flow to the heart (nitric oxide (NO) activation). This same principle is applicable to insulin-stimulated blood sugar uptake resulting in improved diabetic control. Cocoa has been found to have anti-inflammatory properties, stopping the inflammatory process (cytokines) from damaging the body. In several studies, dark chocolate has been shown to decrease blood pressure, which in turn decreases the damage to heart vessels. Cocoa is thought to be a rennin-angiotension enzyme inhibitor, which is the same principle that many blood pressure pills work on (ACE inhibitors). There have also been studies showing that dark cocoa can help reduce dental cavities, decrease the plaque on teeth, and prevent gum disease. Additionally, antioxidant principles can be applied to slowing the progression of dementia. Several vitamins like vitamin E and certain B-vitamins have been used to help with dementia. As we discussed previously cocoa has the same ability to decrease the free-radical damage, which also helps with limiting dementia and improving memory. Dark chocolate improves the body’s ability to use insulin and stops the resistance problem that can lead to diabetes. Cocoa can increase nitric oxide levels to help with insulin-stimulated uptake of blood sugars. The increase in nitric oxide also improves the health of the blood vessels, limiting the damage of diabetes on the small vessels. Cocoa has been found to help with liver damage and can repair liver cells after long-term exposure to alcohol. Cancer can also be impacted by the antioxidant properties of cocoa. As was pointed out before, the oxidative process can damage DNA and lead to cancerous cells. By stopping this process antioxidants can hinder the development of cancer cells. Chocolate does contain theobromine, a very small amount of caffeine, phenylethylamine (PEA—the “love-chemical”), and anandamide that can increase your mental awareness. The antidepressant effects of chocolate have been studied, showing that serotonin and dopamine levels are increased. The small amount of fat in chocolate also helps curb our appetite for fats and helps decrease our fat intake. Cocoa by itself can decrease appetites. The carbohydrates in chocolate provide an energy source. The theobromine stimulates the central nervous system and gives us additional energy. Theobromine, a cousin of theophylline, is used to open up lungs and improve breathing as well as its use as a cough medicine. Even a recent study thought that low libidos in women could be improved with chocolate. In elderly patients cocoa has been found to be an appetite stimulant and may help in increasing their weight (not fat weight gain) and provide nutrients needed for their body to function. It may even slow down the process of aging but interfering with the free radical destruction of body cells.

 

Blogger Secret Ingredient and some other thoughts

Hey guys… Happy Sunday.. I feel like I have so much to blog about so I might just have to seperate it into 2 posts… I love how everyone is involved in the Blogger Secret Ingredient… it really gives great new ideas and makes you have to try new/different things! 

Last night I made my butternut squash dish and this DID NOT DISAPPOINT! I am QUEEN of one pan meals… most of the times when I cook everything is in one pan. I bought the butternut squash from TJ’s it was already cut up!

 

*Almost finished product

 

 

I started by sauteeing some onion in a frying pan (in the mean time I steamed some broc and zucc in the microwave.) Once the onion was cooked I added the diced butternut squash.

I let that cook a little and than added some pressed tofu. Once both the tofu and the squash were browned added the veggies and some fava beans (SEE BELOW). When everything was almost done I added some red sauce (SEE BELOW)

I than topped it off with some GOAT CHEESE

 

Finished Product

This was so good and I made enough for like 3 meals. 

HEre are some products I want to highlight from the meal above: 

 

I bought these after I tried a sample at TJ’s that was a mix of these beans, grilled eggplant/zuccini, and brown rice. I bought these right after I tried it… they are different than any other bean I have tried I am not sure if that is how fava beans always are or if is just these but I highly recomend to buy these! They are great to have on hand for extra protein and add some good flavor. 

I always have sauce in the cabinet cause it makes and ordinary meal so much better! My grandpa had told my mom about this brand of sauce because it is so good and cheap too! 

I think it is important to have some food on hands that are easy to make and healthy. I know sometimes when I have a long day I am not in the mood to come home and cook but that can easily be a set up for picking and not feeling good! WHAT ARE SOME OF YOUR FAV HEALTHY/EASY FOODS to keep on hand for times when you dont feel like cooking?

SUNDAY

I woke up today to meet my friend to run and it was pouring! We held off 30 min and went running.. sad to say at the end of the run it was POURING… like I have never seen before.. at least I got my long run in for the week! 

Here is something else I have been enjoying now that fall has rolled around 

I love (as I have mentioned) mixing cottage cheese or yogurt with pumpkin and cereal and some pumpkin butter… now I have a new addition, pumpkin pie spice… this is also great added into SMOOTHIES> really KICKS IT UP A NOTCH HAHA!

So today I am working on my paper, studying, food shopping and doing laundry! 

I have decided that this coming week I am really going to try to be more aware of what I eat and when I eat. I am very healthy for the most part but latley just feel myself slipping a little (which is ok) but I want to just eat cleaner this next week to feel better !