Want Some Chocolate?

 

Here's a good reason to treat yourself to a little taste of dark chocolate now and then — it's good for your heart! Dark chocolate may protect your arteries from hardening, according to a study conducted at the University Hospital in Zurich, Switzerland.

The Swiss research team compared two groups: those who ate white chocolate, and those who ate dark chocolate. All the participants also smoked, a habit known to hasten hardening of the arteries. Blood tests and ultrasounds revealed that the arteries of those who ate dark chocolate became softer two hours after eating 1.5 ounces, and the effect continued for more than eight hours. The white-chocolate group did not have the same results.

Buyer beware, though! There's reason to be attentive of the type of dark chocolate you eat. The rationale behind eating dark chocolate is that it contains antioxidants called flavanols. When the natural cocoa solid is formed into a consumer chocolate bar, sometimes the flavanols (which often are bitter) are removed for a better taste, and the chocolate can just be darkened to mislead. The outside wrapper probably doesn't tell you this information either! So if you want to be in the know, check the labeling for the percentage of cacao (the bean that chocolate is made from) — the higher the percentage, the more flavanols!

Additionally, researchers are quick to warn that chocolate's beneficial effect shouldn't become an excuse to binge on it (or to keep smoking, for that matter!). But it does seem to suggest that the antioxidants found in truly dark chocolate can protect your heart. Just remember, chocolate is also loaded with fat and calories, so eat it in moderation! Want to protect your heart without worrying about weight gain? Try having some tea, onions, or apples — they're all rich in flavonoids, too

7 Comfort Foods that are Good for You

Comfort – A condition or feeling of pleasurable ease, well-being, and contentment.

Food – A substance you consume to produce energy, stimulate growth, and provide nourishment.

Put these two words together and people dream of fudge sundaes, turn to pot pie for pick-me-ups and fall prey to many other kinds of eating rituals. This is the power comfort foods hold. Unfortunately, it seems that most comfort foods console us with extra fat, calories and other ingredients that lack great nutritional value. But not all comfort foods are made this way. Here are 7 Comfort Foods that are actually good for you. Check ’em out.

Yogurt (with fruit)
The frozen variety tastes pretty similar to its ice cream counterpart, only with less fat. By adding fruit, you’re only adding more minerals and vitamins. Cool and soothing, this comfort food is a perfect snack, yet tastes sweet enough to ease your pain.

Fruit smoothie
This is the perfect cure for anyone with a sweet tooth. Amazingly, even if you don’t normally like fruit, you will probably still enjoy this blend of fruit, juice and yogurt. It only takes a few minutes to whip up in your blender and is a cool and refreshing treat during a hot, summer day.

Chicken noodle soup
Would you rather have anything else when you’re sick? This blend of noodles, chicken chunks and veggies in a steaming hot bowl will take you back to your childhood. Remember to buy a brand with low sodium, or make your own at home. Here is our own chicken noodle recipe.

Angel food cake
Sometimes, we all love a slice of cake. Warm and fluffy, every bite is better than the previous one. With angel food cake, you can enjoy a slice without feeling guilty about it later. Pretend it’s your birthday and have a slice, maybe even with some fat-free whipped cream. Why not try our angel food cake tonight?

Oatmeal
Forget caffeine-charged coffee; oatmeal is all you need for a hot breakfast that will leave you energized for hours to come. Packed with complex carbs, oatmeal is easy to make and much healthier than a sugary cereal you might otherwise eat. A steaming bowl of oatmeal will make mornings your favorite part of the day. Toss in some fresh fruit to get that sweetness you crave.

Vegetable juice
Sometimes you need that kick. Vegetable juices, such as V8 and others, have enough kick to play in soccer’s World Cup. A blend of many vegetables, including tomatoes, it’s great when you’re not very hungry or when you're on the go.

Crock pot creations (anything that’s healthy, anyway)
One of the greatest food inventions of the 20th century, a crock pot can seemingly take any combination of ingredients and turn them into a great meal. Slowly cooked, whatever comes out is hot and tastes great. Throw in healthy meats and a bunch of veggies to make this comfort food good for you.

VIDEO: 5-Minute Booty Workout with Ball

Target Your Glutes and Thighs in Just Minutes! -- By Nicole Nichols, Fitness InstructorFor more information about this video, please scroll down to read the text below the video player.


 
About This Workout
Use this short workout to tone your butt and thighs without lunges or squats!  These exercises target the gluteus maximus to retain strength and muscle tone and the biceps femoris (hamstrings).  After just five minutes, you WILL feel the burn and notice tighter and firmer muscles over time.

• Length: 5 minutes
• Equipment: Stability ball and mat (optional, for cushioning)
• Type of Workout: Strength training (toning) & flexibility
• Muscles Worked: Glutes and hamstrings
• Fitness Level: Beginner to advanced
• Impact: Low-impact
• Safety Precautions: A mat will help cushion your body on the floor. Since this video will work your muscles to fatigue, rest at least 1-2 days before doing additional gluteal exercises.
• Tracking Your Workout: If you'd like to add this video to the Strength Training section of your Fitness Tracker, you can add it as a "user-entered" exercise. Simply list the video name as the name of your new exercise, and click to "add" it to your tracker.
• Extra Tip: These bridging exercises can also be done without a ball--simply place your feet flat on the floor. This option is easier than using the ball too.  
  

Viewing Tips

• You can pause or rewind the video at any time if you need a break or need to watch for closer instructions. We suggest watching the video one time through before attempting the workout.
• While this workout will take you through just one set (8-16 repetitions) of each exercise, they all focus on the same muscle group. Doing multiple sets of this video is not necessary. However, if you choose to do more sets, simply replay the video until you finish 2-3 sets.
• This video does not include music, but you can play a stereo or CD in the background as you workout. Just make sure you can still hear the instructions.
• To play the video, simply click on the Play button (bottom left corner) to start. Below the video screen, you'll find buttons for Pause, Stop, and volume control.

Tips for a Heathy Weekend

Keep it up. Your healthy habits, that is.

We all tend to relax – or be lax – on weekends; that’s what they’re for, right? But loosening our grips on a healthy lifestyle, even just for the weekend, can sabotage our efforts to reach health and fitness goals.

Recent studies indicate that we tend to take in more calories on Fridays, Saturdays and Sundays. The exact number varies from an average of 85 calories per weekend day to 115, and while that may not seem like much, it adds up. A pound is 3,500 calories, so 345 extra calories a week will lead to nearly a pound after 10 weeks — or an extra five pounds over a year.

You may think, "So I eat a little more on Saturday night, I’ll exercise that off on Sunday." Sunday arrives, yet you find excuses not to exercise.

• Church starts at 9 a.m.? Then get up at 7 a.m. and walk a few miles. You rise early to workout on weekdays, why not now?
• Not a morning exerciser and you can’t miss 60 Minutes or Alias on Sunday evening? Tape or TiVo it and hit the gym.
• Your wife wants your help in the garden? Good news – the experts deem yard work real exercise.
• Watching your kids’ baseball games all day? Stand up while you watch: standing burns more calories than sitting. Or take a walk between games.
• Do you just not feel like working out because, after all, weekends are for relaxing? Just a few minutes of exercise is better than none. Keeping up with your exercise routine will help you reach your fitness goals that much faster, and once you get into the groove of working out, you’ll crave it. Promise.

And it doesn’t stop with fitness. While it’s easy to drink the recommended eight glasses of water a day when you have a water bottle sitting on your desk at work, where you’re stuck for half your waking hours, weekends are different. You’re watching your kids’ soccer games or shopping or doing yard work or visiting the craft booths at the local art fair. Carrying a water bottle with you everywhere you go just doesn’t seem feasible.

Introducing the fanny pack. A fanny pack holds one or two water bottles, and it can go with you anywhere. Just remember to fill the bottles up after you drink them dry. Keep your eye on the prize: a healthier you. Be conscious of what you eat during the weekends, stick to your healthy lifestyle of eating right and exercising just like you do during the week. If you need to reward yourself for the hard work (or the diligence you’ve kept to your diet) through the week, see a movie or get a massage. DON’T get the cheesy fries appetizer or order an extra margarita – the study mentioned in the third paragraph shows that the additional weekend calories come from fat and alcohol.

On weekends, give yourself a break, but make it a healthy one.

Special Note

Thank you Sherry for thinking of all of us when it's you who is about to go into the hospital. Your unwavering friendship to all of us is why we all love you so very much. Hugs my friend. May your time in the hospital be short & eventful. We can't live long without you.

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Make the Most of Your Seafood Catch

Selecting, Cooking, Freezing, and Storing

Someone once said, “Show me a fish-hater, and I’ll show you a person who has never tasted properly cooked fish.” Whether you made a real catch, or just caught a deal at the grocery, follow these tips to make the most of your seafood. 

 

Seafood Selection

There are many varieties of fish that offer both great taste and versatility to your meal. Seafood is a general term that includes both finfish and shellfish. There are many finfish, including catfish, cod, haddock, flounder, mahi mahi, snapper, tuna, and trout; shellfish include crustaceans (crab, crayfish, lobster, and shrimp) and mollusks (clam, mussel, oyster, scallop, octopus, squid, abalone, conch, and snail). Here’s how to select the best:

• Choose seafood that is properly iced, well-refrigerated, in clean display cases, and wrapped separately in leak-proof packaging.
• Always buy from a reputable source.
• Check the sell by date (not all seafood will have this).
• If frozen, the fish should be solid, mild in odor, and free of both ice crystals and freezer burn. Do not select a damaged or water-stained package.
• Whole finfish should have a fresh scent, shiny skin, pink or red gills, and clear eyes.
• Fish fillets or steaks should have a mild scent, moist flesh, and translucent appearance, with no browning around the edges.   

Handle With Care

Seafood spoils more rapidly than almost any other food! To avoid that “fishy” taste and smell:

• Clean and gill fresh-caught fish quickly to preserve freshness and eliminate bacterial contamination.
• Remove butcher wrap and wrap tightly in plastic wrap or aluminum foil. This will hold in moisture and limit exposure to the air, which can alter flavor. Fish sold in plastic wrap may be left in this style wrapping.
• Refrigerate fresh fish at 35-40 degrees Fahrenheit, and enjoy it within 2-3 days.
• Store cooked seafood in the refrigerator no longer than 2-3 days.
• Store canned seafood in a cool, dry place for no longer than one year.

Freezing Fish

Since fish is highly perishable, freezing is often required. Follow these easy steps for the perfect freeze:

1. Cut whole, cleaned fish into the form in which it will be used (filets, steaks, etc.).
2. Carefully wrap the fish in plastic wrap, aluminum foil, or freezer paper to protect the fish from air and freezer burn.
3. Store frozen fish between 0 degrees to –10 degrees Fahrenheit.
4. For best flavor and texture, limit freezer storage to one month.
   

Fish can also be frozen by “glazing.” Freeze it first uncovered on a tray, then dip frozen pieces in ice water and return to freezer. Repeat this dipping process several times to form a protective ice glaze. Finish by wrapping the fish tightly in aluminum foil and storing in the freezer. 

Thawing Fish

Thawing fish at room temperature or in warm water can be dangerous and promote food poisoning; it can also cause moisture loss, flavor loss, and a mushy texture. To prevent these unwanted effects: 

• Thaw in the refrigerator (allowing 18-24 hours per pound), or place wrapped fish under cold running water (for ½ hour for per pound of fish).
• Do not refreeze thawed fish.

Cooking Fish

When preparing a meal, save fish preparation until last to avoid overcooking, which can destroy the flavor and appeal of fish. Also remember to:

• Cook fresh fish 8-10 minutes per inch of thickness in the oven or in a pan.
• If cooking fish while still frozen, double the cooking time.
• As fish cooks, it loses its normal translucent appearance and becomes opaque. Fish is done when it is completely opaque and its outer surface flakes easily when tested with a fork.

A Vitamin E Don't!

A Vitamin E Don't!

Can you get too much of a good thing? A study by researchers from Johns Hopkins University says yes, at least when it comes to vitamin E! The researchers found a 6 percent increase in the risk of early death among those who took a daily dose of 400 IU (international units) or more of vitamin E a day. That's a lot of E! The average daily intake from foods is 10 IU, and most multivitamins contain between 30 and 60 IU! The recommended daily intake is only 15 milligrams (roughly 22 IU from food sources, or 33 IU from a synthetic source).

So why were people taking so much? They mistakenly believed that taking more would super-size vitamin E's heart-protecting benefits, the experts say. Other researchers have found similar results in trials that looked at megadosing with other antioxidants, such as vitamins A and C.

The bottom line? The experts aren't saying you shouldn't take vitamins at all — in fact, a daily multivitamin can help cover the bases your diet doesn't — but there's no need to take hundreds of times the recommended daily allowance! More isn't better! Check a vitamin's label before you buy it, to make sure you're getting what you need — and not a whole lot more. Everything in moderation!