Article by Karen A. Lech

Article by Brad Howard

Diet fads come and go but the Food Guide Pyramid seems to continue to stand the test of time (even though they have reissued a new, up to date one. We know that we gain weight because we move less or burn off less energy than we consume. Therefore, if only we eat just enough or burn more energy than what we do now, we will lose weight right? Well, that is the ideal situation. Unfortunately, it is not as easy as that. In the end, it is not just about limiting our food intake and exercising more. It is really about making that conscious decision to eat the right kinds of foods AND to lead a more active lifestyle.

Here is a fact – a healthy body can shed pounds faster than a malnourished one. As such, start focusing on the right foods to eat. If you do so, the shedding of pounds will easily follow.

Proteins are important because they stop muscle tissue from breaking down and help in the repair of body tissues such as teeth and skin. In general, women 25 years and older should consume 50 grams of proteins daily. Men 25 years and older, on the other hand, need 63 grams. Protein sources are meat, fish poultry, eggs, dry beans and nuts. (of course, more active people will need more)

Carbohydrates. The Atkins diet gave carbs a bad name but really, they should be part of your diet. Studies show that at least 100 grams of carbs are needed daily to prevent fluid imbalances in your body and to prevent you from experiencing fatigue. Carbohydrate sources are bread, rice, cereal and pasta. Choose ‘brown’ or unprocessed carbohydrates for better health.

Fiber. Adequate fiber intake is pegged at 20 to 30 grams daily. Fiber food sources are bran cereal, kidney beans, carrots, a medium-sized apple or pear.

Foods and the calories they contain. If you take a look at most common low-calorie weight loss diets, they often recommend the intake of only 1,000 to 1,500 calories daily. However, note that calorie consumption really depends on your current weight and activity level, and sometimes even your age. As a general rule, you should engage in a diet that enables you to lose only 1 pound weekly as studies have shown this to be the safest and most effective type of weight loss in the long run. To find out what should be your target calorie intake, do consult with a certified health professional.

Lastly, do not BAN any food from your diet. The best mindset to take is ‘everything in moderation’. Remember that to deprive yourself completely of something will only make you want it more and once you give in, you would have consumed an entire bag of chips or more than half of that chocolate cake. So choose what you eat wisely but do not be afraid to indulge in a few ‘sins’ now and then.

More Chocolate 101 Articles

Article by Dorrie Ruplinger

A co-worker of mine once said, “Every person should have a little bit of chocolate every day. It’s how I maintain my weight.” She said this after a group of coworkers that included myself had just finished eating lunch at a Chinese restaurant (an all you can eat buffet) and were staring at her as she was putting quarters into the candy machine for a chocolate treat. She didn’t get a lot of chocolate, just a handful of M&M’s. But the rest of us were staring at her, wondering how she could afford the calories after the huge lunch we had all indulged in.

Why were we staring at her? She was slim, trim, and looking great. The rest of us were either on a diet or thinking about going on a diet because we all had excess pounds to lose. Yet, the only person who would indulge in a little chocolate was the skinny person in our group.

I told her she had to explain to us how chocolate helped her maintain her weight because I knew that chocolate bars were a definite contributor to the extra flab I had around my stomach.

She said her mother had taught her that having a small treat every day would help her maintain a healthy weight and never feel deprived. She had been following her mother’s advice and had never had a weight problem. She said she had a little chocolate every day, but only a little – never more than a handful or M&M’s or half a candy bar. Unlike me, she didn’t try to stay away from it as long as possible and then binge on it when the cravings for it got to be too much.

Many weight loss experts are agreeing with this philosophy – that having a little room in a diet for a treat makes it much easier to eat healthy the rest of the time.

If that alone isn’t enough reason to make you feel it’s okay to have a little bit of chocolate every day (yes, I’m assuming you like chocolate because I’m a chocoholic and can’t imagine that anyone wouldn’t like to have some chocolate every day), scientific research is showing that dark chocolate has some health benefits.

Dark chocolate has been found to contain flavonoids very similar to those that are in green tea. A few of the health benefits those flavonoid antioxidants can have are: improving digestion, stimulating the kidneys, and improving circulation.

So, indulging in a little dark chocolate every day can not only have health benefits, but could actually help a person stick to their diet the rest of the day because they know they can have a little treat that will satisfy them but not sabotage their efforts to lose weight.

The key is to only have a small amount. Indulging in several candy bars a day is definitely overindulging. My mother-in-law, another person who has never been overweight, buys small snack sized packages of her favorite candy bars and has 2 every day. She says 2 are just enough to satisfy her and keep her happy without her having to worry about weight gain. I think she’s on to something. She’s in her mid-sixties and she doesn’t need to worry about dieting or losing weight. She looks great.

So, yes, I think you can eat chocolate on a diet. Eat a little, and really enjoy it!

Article by David Maguire

Haven’t you noticed that almost all of us live a “sinful” eating habit? It’s quite easy. You do prefer steaks over salads, right? How about that blueberry cheese cake over that yogurt for dessert? Did I mention double pepperoni and cheese over some veggies? Fact is we crave what is almost unhealthy for us. Most of us are voracious eaters and don’t really care what we put in our mouth at times. If we do, it’s because we’ve been diagnosed for an ailment after leading a life of carefree eating. Candidiasis is one ailment that hits the gluttons of eating. Do not laugh as this isn’t a ludicrous statement. Some of us have it without even knowing it. See a doctor.

Candidiasis is a fungal infection that encompasses both superficial and systemic. Candidiasis superficially will cause inflammation and discomfort but what really is the alarming type is the systemic type as this is a potentially life-threatening disease. Symptoms of such vary depending on where is the affected region. Candidiasis can be treated with drugs, pills and creams. What will be asked from you though is a 360 degree lifestyle change. This is unfortunately a must for people suffering from such.

Like many serious ailments, Candidiasis will demand that you eat the right, healthy food and lead a very healthy lifestyle. Say goodbye to guilty pleasure like chocolates and booze. Say hello to yogurts and the like. Vegetables will be an integral part of the diet though not all are given the green light to be munched on. Starchy vegetables like carrots, sweet potatoes, corn, peas and etc should be avoided. Other than the aforementioned, almost all vegetables are good for the diet. This will suck mold and sugar and starve the fungus of the regular diet that feeds it as they are also low in fat and calories. Vegetables should be taken raw and fresh. This is a good source of dietary fiber and will give us all the extra energy we need for our daily tasks. Protein is also a part of the diet. Beef, chicken and fish are a healthy source of protein. Where is pork? Pigs usually eat dirty things. Enough said.

Herbs and spices should also be considered in the diet. They are good anti-oxidants that maintain your best health. These are even known to fight cancer and coronary heart ailments. It should aid in the Candida issue as well. What’s best about this is that this will add flavor to the already limited and bland diet that is being enforced unto you. Since we are in the topic of anti-oxidants, how about teas? Did you know that Tea is the second most widely consumed beverage in the world? Second only to water (duh)… With that in mind, how about drinking and consuming a healthy beverage instead of any other regular drink? This prevents blood clotting, lower cholesterol levels, deactivate cancer promoters and help stimulate the immune system that Candida itself is destroying. Before you do munch on anything next time, ask yourself “Will this food lead me to Candida and eventually make me eat raw garlic for breakfast?” Good for you Mr. Halitosis.

It may be possible to take some of the guilt out of enjoying one of your favourite foods because guess what, chocolate does have some healthy perks! Careful now, that doesn’t mean you should add a chocolate bar a day to your diet, but eating the right types of chocolate in moderation can be a guilt-free pleasure that helps prevent disease.

Eating the Right Kinds of Chocolate

A lot of the typical chocolate bars sitting next to the gum and newspapers in your local convenience store aren’t the going to meet the healthy chocolate standards. Milk and white chocolate has quite a bit of sugar, fat, and extra additives that give chocolate its “bad for you” reputation. Eating the pure dark chocolate with over 70% cocoa is the right way to benefit from indulging your chocolate craving. Organic dark chocolate is also an option if you want an even healthier approach to chocolate.

Where These Benefits Come From

Dark chocolate is loaded with antioxidants that come from the flavinoids found in pure cocoa. These antioxidants help to prevent cancer, heart disease, and a number of other illnesses. You’ll also be absorbing vitamins and minerals such as iron, magnesium, and vitamin B from eating dark chocolate. While dairy can inhibit the effects of antioxidants, dark chocolate is made with little or no dairy and can be enjoyed by those with dairy allergies or sensitivities.

Good for Your Heart and Body

The nutrients found in dark chocolate can promote a healthy heart and lessen your risk for disease. Because these nutrients can keep blood vessels flexible and reduce blood pressure the risk of stoke and heart attack is lower. Eating dark chocolate can also go so far as to help reduce cholesterol and keep joints lubricated.

Good for Your Mind

As most people would agree, eating chocolate has an undeniable therapeutic aspect. The endorphins chocolate releases in the body cause a pleasurable feeling that can act as an anti-depressant. The heightened mood that comes with a chunk or two of chocolate can go a long way to combating the effects of stress.

Lower in sugar and carbohydrates that lighter chocolate, dark chocolate can make an excellent sweet treat for diabetics or anyone else on a low-carb diet. However, for all chocolate lovers alike, moderation is the key to getting the most out of the benefits chocolate has to offer.