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With the winter season fast approaching, it's a good time to think about some of the best ways to combat colds and the flu. But with chocolate? Let's be serious.
Yes, "healthy chocolate" can help you fight off this seasons' colds and flu with it's immunity boosting properties.
What is healthy chocolate? It is pure, unprocessed, dark chocolate that has not been alkalized and does not have added milk fats, oils, unhealthy sugars, or artificial ingredients. Sorry milk chocolate lovers - experts recommend at least 70% cocoa content.
Chocolate comes from the cocoa bean, a plant that is a nutrient powerhouse and super high in antioxidants.
As a matter of fact, chocolate has more antioxidants than blueberries, cranberries, and red wine:
Dark chocolate: 20823 Blueberries: 5347 Cranberries: 9584 Red wine: 5034
(Source: the USDA Nutrient Data Base using the ORAC score per 100 grams).
Cocoa also has more fiber than broccoli and beans, more protein than walnuts, and it is low in sugar and calories. One tablespoon of cocoa powder has only 12 calories and less than 0.1 grams of sugar.
Am I busting some myths about chocolate here? Remember, we are talking about unprocessed cocoa, not Snickers or M&M's.
How does chocolate boost your immune system?
Antioxidants: The high antioxidants called flavanols in cocoa fight off free radicals that damage healthy cells and that make your body weak and susceptible to infections.
Anti-infection activity: There are many reports of cocoa flavonoids stopping infections. Many studies have shown that catechins (a type of flavonoid in green tea and cocoa) exert antimicrobial activity and inhibit multiple virus'. Virus' can't replicate on their own. When virus' enter your body, they inject their own genetic material into your cells and take over the cells' inner workings. Antioxidants help prevent this from happening.
Anti-inflammatory activity: The flavonoids in cocoa also help prevent inflammation. Inflammation irritates your tissues and cells and weakens your immune system. A study conducted by researchers at various institutions found that cocoa as a potential immune controller may have therapeutic advantages in human diseases that involve activation of the immune system.
Powerhouse of phytonutrition: Chocolate is rich in a variety of nutrients, even rivaling more commonplace fruits and vegetables. It contains Thiamin (Vit B1); Riboflavin (Vit B2); Niacin (Vit B3); Pantothenic acid (vit B5); Pyridoxine (vit B6); Vitamin C; Copper, Calcium; Phosperous; Iron; Magnesium; Zinc; Manganese; and Vitamin E. All of these are critical nutrients to healthy cell functioning and a strong immune system.
Anti-depressant: If you're a chocolate lover, you already know that chocolate elevates your mood and makes you feel better. Now science has shown that the chemicals in cocoa like theobromine, tyramine, tryptophan-serotonin, endorphins, and anandamide are mood elevating and help prevent depression. Depression reduces your immune response, mainly by inhibiting the activity of "attack" immune cells called T cells and B cells.
Plus chocolate is just so rich, decadent, and delicious that you automatically think "life is good" when you indulge in chocolate.
A great way to enjoy chocolate during the winter is to make yourself a cup of "healthy" hot cocoa. Here's a "healthy" hot cocoa recipe especially made to help combat colds and flu: 1 cup almond milk 1 Tbsp raw cocoa powder 1 Tbsp blue agave nectar (low glycemic sugar) 1/2 tsp camu-camu powder (super high in Vitamin C)
Heat the almond milk first and then add the other ingredients and stir vigorously. (Best to whirl it with an egg beater and get it nice and frothy). By heating the milk first, you help preserve the nutrients and enzymes in the cocoa and camu-camu. You can find these ingredients in your local health food store.
So, go ahead, indulge. But make sure it's "healthy" chocolate.
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After writing the list for the top five summer snacks that are healthy, I got to thinking. What are some of the unhealthiest snack options for kids out there? Since we already know that cookies, chips, and soda are not healthy for our kids, what about the less notorious items? Here is an impromptu list of the Top 5 foods or snacks you should STOP feeding your child now! Here's why:
1. Yogurts - This one has proven to be a jaw-dropper every time! What, no yogurt for my kid(s)? Why? How will they get their calcium, probiotics, and other "healthy" things yogurt contains? This is an easy answer - because so many of the popular yogurts marketed to kids are LOADED with sugar, they are automatically a no-no in this mama's house! There is healthier yogurt, like plain, and greek plain, but my kids don't like to eat them just by themselves. (Go figure, after years of high-sugar intake, their little taste buds and ideas of "good" foods are a little off!) So we add a small amount of agave or honey (or Truvia) and put it in the blender with berries for a quick smoothie, or get our calcium and probitoics elsewhere. I buy the once-daily pediatric probiotic powder (Nature's Way - Primadophilus Children) for the live cultures, and found that the unsweetened, Non-Gmo soy milk I give my kids (Silk brand) has just as much calcium, protein, and potassium as dairy milk (or yogurt) but without all the sugar! Win-win in our kitchen.
2. Lunchables - Whoa, now I've gone too far! This one was tough eliminating at first, (think time saver!) but after poring over the labels on these expensive doo-hickeys, I quickly saw that they are so unhealthy for my little ones. Loaded with sugar, sodium, bad fats and preservatives, I have instead turned to making homemade mini -lunches instead. An all-natural cheese stick, with some pepperonis, and a few whole-wheat Townhouse crackers, and my kiddos are lovin' it! Good for their taste buds, good for their bodies.
3. Juice - This one can also put the shock on moms, as you think, it's from fruit - healthy, right? Fruit juice is one of the WORST things you can feed your child, just because most of them are loaded with sugar and preservatives. Much better to just eat the fruit! Let's do a quick sugar tally: OJ in the morning with breakfast (8 oz.), 20-28 grams sugar. Apple juice ("No added sugar" on label!) with lunch (8 oz. serving) 28 grams of sugar. Caprisun after school (regular), 17 grams sugar. By the end of the day, that's 66-74 grams of sugar - just in JUICE! Kids should ideally not be drinking/eating more than 20 grams of non-natural or added sugar daily! Wow, what a revelation. Try this instead: Light OJ (Minute Maid's is really tasty) - only 10 grams of sugar, no aspartame. Water apple juice down in half or two-thirds. Try Caprisun's "Roarin' Waters" line - the sugar content is brought to 8-9 grams of sugar per pouch - much better!
4. Fruit snacks - My dental hygienist friend warned me a long time ago about these babies - nothing but cavity makers! The 15 grams of sugar in one little bag (usually about 8 or so pieces!) is the culprit, and the lack of anything nutritious in them gives them my "wrong choice" vote. My solution: make REAL fruit fun again! We freeze grapes for a fun, cool crunch. Sometimes, we dice watermelon, apples, pears, and pineapple - then squirt a little whipped topping on for added fun. Or, blend some banana and berries into a smoothie, then freeze in small cups with a popsicle stick for a healthy, naturally sweetened ice pop! Craft project and nutritious snack in one!
5. Cereal - So many reasons why this one is NO good! So many cereals out there have way too much sugar (11 grams and up per ¾ cup serving) and nothing nutritious in them. Once you add cow's milk (regular milk), you've got a bowl full of sugar, preservatives, and other toxins in front of your child - OUCH! Better to give the kiddies this: Fiber One cereal (loaded with fiber and NOT loaded with sugars) with soy or almond milk. Now you've got a good choice, and the kids get their crunchies on!
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