Most would not disagree that the taste of dark chocolate is pleasurable and satisfying; however, few people know that it’s sensational taste can also improve one’s health. Dark chocolate’s rich, almost bitter, taste comes from cocoa; the higher the percentage of cocoa the purer the chocolate. Dark chocolate contains flavonoids that comes from extracts of the cocoa bean. The cocoa is where the antioxidants and thereby the health benefits live.

Enjoy dark chocolate that is comprised of 60-70% cocoa to reap all of its health benefits. Try dipping it in strawberries, atop all natural peanut butter, or in its plain unadulterated form. Just remember to share the sweet stuff!

1. Walnuts are rich in omega-3 essential fatty acids like linoleic acid, alpha linolenic acid (ALA) and arachidonic acids

2. Regular intake can help lower total and LDL cholesterol and increase HDL cholesterol levels

3. Walnuts contain antioxidants, which help reduce damage to cells

4. Walnuts are an excellent source of phosphorus, zinc, copper, thiamin, iron and potassium

5. Walnuts can help prevent heart disease, diabetes, and cancer as well as improve cognitive function and bone health

6. A handful of walnuts provides 2.5 grams of ALA, 4 grams of protein, 2 grams of fiber and 10% of your daily value of magnesium and phosphorus

7. Enjoy them in your favorite pancakes, salad, trail mix, and smoothie

Last month a controversial study linking diet soda to a heightened stroke risk was presented at the American Stroke Association’s International Stroke Conference. The poster suggested that people who drank diet soda daily had a 61 percent increased risk of a cardiovascular event compared to those who drank no soda.

Although this study is not without controversy and criticism few would disagree that overall consumption of diet soda should be minimal at best. Past studies have linked diet soda to metabolic syndrome and diabetes. Diet soda also does not add any nutritional value to a meal. With all of its shortcomings it is hard to disagree that it certainly is not a bad idea to replace diet soda with water and other more natural beverages.

The truth of the matter is soda, diet or regular, is unhealthy and should be consumed sparingly at best. The study certainly highlights the increasingly negative information we are getting about the consumption of non-caloric sweetened beverages, but it really does not tell us anything we did not already know. People drink diet soda to save calories and enjoy a sweet taste. Some even prescribe it to help curb cravings and facilitate weight loss; however, diet soda hasn’t lead to weight loss and now appears to be causing more problems than it solves.

The federal government released its 7th edition of the Dietary Guidelines for Americans yesterday. These guidelines are evidence-based nutritional points that are purposed to promote health, reduce the risk of chronic diseases, and manage the prevalence of overweight and obesity.  Keeping in mind that one-third of children and more than two-thirds of adults in the United States are overweight or obese, this edition places a strong emphasis on reducing calorie consumption and increasing physical activity. Below are a few points the Dietary Guidelines for Americans emphasize:

• Maintain calorie balance over time to achieve and sustain a healthy weight
• Balance food by enjoying your calories and managing your portion sizes
• Add to your existing variety of fruits and vegetables
• Change your milk to 1% of fat free
• Choose lower sodium foods
• Drink water over sugary drinks
• Increase physical activity

These are just a few of the many recommendations made by the panel. For more information visit www.cnpp.usda.gov/dietaryguidelines.htm

As we enter 2011 many of us make resolutions that relate to food and how we eat. More and more of my clients are asking me for easy recipes they can make at home with few ingredients and minimal preparation. I hope you will try a few of my favorites and that your family will enjoy them as much as mine does!

Parmesan Scallops with Asian Vegetables: An easy meal you can prepare in the morning before you head out for the day. Place a sheet of aluminum foil on a baking sheet and spray with non stick cooking spray. Place 5 large scallops per person on the sheet with a dot of butter, a drizzle of low sodium soy sauce, and a sprinkle of parmesan cheese. Surround your scallops with fresh or frozen vegetables of your choice–my favorites include japanese eggplant, zucchini, squash, and snap peas. Drizzle vegetables with olive oil and sprinkle with parmesan cheese. You can place your baking sheet in the oven at 375 for 20 min or in the refrigerator to cook later. Serve with brown rice; Trader Joe’s frozen rice that is easily microwaved is a fan favorite in my household.

Chicken Stir Fry with Soba Noodles: Any meal where only one pot needs to be cleaned will always been a winner. All you need to make this dinner a success is chicken strips, a variety of vegetables, and your favorite sauce. My family enjoys a mixture of onions, peppers,pea pods, broccoli, and carrots–if you cannot make it to the supermarket often it is a great idea to keep frozen vegetables in the freezer. Simply turn on the stove, place your chicken in the pot, add your vegetables, and pour on your favorite stir fry sauce. While the food is simmering boil your water and cook the soba noodles.

Broiled Steak with String Beans and Sweet Potatoes: Broiling is often an overlooked cooking technique that is both quick and requires minimal cleaning–most broiling pans are dishwasher safe! Season and place your favorite meat on the broiling pan–and don’t forget to flip your meat! While the meat is cooking use your toaster oven and/or microwave to prepare sweet potatoes–then bake your string beans in olive oil, garlic and slivered almonds.

Happy New Year!