Author Archives: Mindful Wellness

How could something that tastes so decadent actually be good for you?  It almost sounds too good to be true, but dark chocolate is full of nutrients that benefit your health!  Studies have shown that plant chemicals in dark chocolate called flavanols have many positive effects on the body including:

• Lowering blood pressure
• Lowering LDL (bad) cholesterol while increasing HDL (good) cholesterol
• Lowering fasting blood sugar
• Decreasing insulin resistance
• Reducing the risk of cardiovascular disease, stroke, and diabetes

Does that mean I can eat as much chocolate as I want?!

Well, no.  Here’s the catch:  research has shown that eating only 6.7 grams a day (about a half a bar per week) will give you all the health benefits.  If you eat more you’ll diminish the positive effects.  Also, this doesn’t include milk chocolate or white chocolate.  The milk in these chocolates cancels out the antioxidant effects and they’re loaded with sugar.

Another advantage of dark chocolate is that it’s abundant in oleic acid, the good fat contained in olive oil.  The combination of good fat and very small amounts of sugar will help prevent blood sugar spikes that result in sugar cravings.

Choose organic, dark chocolate with a cacao (pronounced kuh-KOW) content of 70% or higher.  It’s less sweet and a taste you may have to get used to, but give it a try!

My favorite is Equal Exchange Panama Extra Dark 80% cacao.  It’s just sweet enough, creamy, and delicious!  Eat it slowly and savor every little bite!

Oat Groats

MYTH #2

Is whole grain bread a healthy choice?

Is “whole grain” bread truly a whole grain?  Not really.  A true whole grain has the bran, germ and starchy endosperm all intact and will actually sprout and grow when planted in the ground.  Whole grains take longer for the body to break down and turn to sugar, so you avoid rapid blood sugar spikes.

Once a whole grain is processed and ground into flour it digests quickly, causing blood sugar levels to spike. An example of a whole grain is oat groats.  Have you ever seen them?  They don’t look like rolled oats at all.  They take close to an hour to cook, are slightly chewy, and delicious.

Steel cut oats are oat groats that have been cut into smaller pieces with a steel blade and take about 30 minutes to cook. Once oat groats are processed into rolled oats or quick oats, they are a refined, processed food.  They cook quickly, but break down in the body quickly too, causing blood sugar levels to rapidly rise.

Instant oats have been processed even further and are processed by the body much like sugar. Eating a whole grain in its natural form is a much healthier choice. If you don’t have time to prepare a whole grain, cut down the cooking time by pre-soaking, cooking in pressure cooker, or in a crockpot overnight.

You can make a big batch and re-heat portions for several days.  Try topping your oat groats or steel-cut oats with coconut milk and walnuts and include eggs or turkey bacon on the side.  The addition of fat and protein will help keep your blood sugar stable and keep you satisfied longer.

Eggs are the perfect protein source, containing all nine essential amino acids. People often avoid them because they’re afraid of cholesterol, but eggs are one of the best sources of choline, an essential nutrient that actually prevents the accumulation of fat and cholesterol in the liver.

They also contain phosphatidylcholine which is a building block for cell membranes and protects the liver from toxins. Eggs contain zeathanthin and lutein, which are two of the most effective supplements for eye health. They contain trace amounts of over fifteen vitamins and minerals, including vitamin A, E, D, K, B-complex, potassium, and calcium, and the sulfur in eggs can help your hair and nails grow.

The choline in eggs is all contained in the yolk, so eat the whole egg! And some hints… don’t overcook your eggs. The less you cook them, the less you damage the enzymes and protect the nutrients. Poach, boil or lightly cook eggs. I also recommend buying eggs that are organic and cage-free when possible.

So, have some eggs for breakfast! The protein and fat in eggs will keep your blood sugar level and sustain your energy. Plus, they're the perfect compliment to 'Protein Pancakes' over in the recipe section! Eggs, the perfect protein. Enjoy!