Dark Chocolate: Good for the Heart

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Valentine’s Day is almost here and who can resist the allure of chocolate for this special occasion. Most heart-shaped boxes of chocolates are sugar laden with creamy and chewy caramel fillings. Why not have a treat that is heart healthy and delicious?

Go for the dark chocolate, 70% or higher for a richer flavor that’s also rich in heart healthy flavonoids. These are antioxidants that can help lower blood pressure and increase blood flow to the brain and heart. Chocolate is still high in calories, but all you need is a small amount (about 1 oz.) a few times a week to reap the benefits.

Lindt brand chocolate sells 3.5 oz. bars of dark chocolate 70%, 85%, or 90% cocoa content of the good stuff. You can find this at your local Publix. Each bar contains 10 squares that you can break up and eat 1 or 2 pieces at a time. The ingredients are simply: chocolate, cocoa powder, cocoa butter, demerara sugar, and bourbon vanilla beans. This is a high quality chocolate bar and very reasonably priced. For those sensitive to dairy products found in milk chocolate bars, dark chocolate will suite your non-dairy needs.

Here is an article published by the Cleveland Clinic about the benefits of dark chocolate: http://my.clevelandclinic.org/heart/prevention/nutrition/chocolate.aspx.

Welcoming the new year ahead

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The new year is now under way and many of us have high hopes for the best year ever. What are you goals for the new year? Do you have both short term and long term goals in mind?

It’s a really great idea to write those goals down and also share with loved ones so they can give you support in your journey. If you need additional support by someone who is trained specifically to help individuals achieve their goals, a Health Coach is just what you need.

I hope you are looking forward to the new year and all the blessings it has to offer. Take the time to appreciate those around you and don’t forget to appreciate yourself for all that you do!

Be well,

Pam

Valentine's Day Celebration

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Valentine’s Day is for celebrating your appreciation for the one that you love! We often associate Valentine’s Day with candy, chocolates, cards, and flowers. Perhaps overindulging with the one that you love sharing a lavish dinner with decadent dessert to finish.

Why not indulge in sweet embraces, reminisce about when you first met and funny things you may have said to each other to make a good impression. Connecting with your special someone is important every day of the year, but it’s nice to make a tradition to think back and reflect on how you have grown together, how much you appreciate one another, and what you look forward to doing together in the coming year.

Having deep relationship connections is food for your soul. I learned this concept from my schooling at The Institute for Integrative Nutrition about Primary Foods. These are the non-food things in our lives that feed and nourish us just as much, if not more so than the foods we eat. Primary Foods break into the main categories: Relationships, Spirituality, Career, and Physical Activity. It’s important to feel satisfied in these areas of your life in addition to being satisfied by foods we eat.

In the area of relationships, special occasions like Valentine’s Day inspires us to reflect on relationships, past, present, and future. Take a moment to determine for yourself what is important to you in a relationship. Make a date to communicate with your loved one what makes you tick, ask how you can become a better partner, and how to move together on the same path forward.

If you are not celebrating with a significant other, take this time to celebrate and appreciate yourself. The relationship we have with ourselves is the most important one in our lives. We must love, honor, and take great care of ourselves first. When we do that, then we can share our greatness with others.

Wishing you happiness and health always!

Seize the Moment Self-Care

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Friday morning and my BlackBerry pops up with a new e-mail from Balinesian Spa and Wellness Center. They have a special offer to receive a Free Quick Classic Facial when you book a massage at regular price. Checking in with myself and realizing it’s been a while since I’ve had a massage, it was time for some self-care for me! This was the perfect way to take time out for me and rejuvenate at the spa. I had an amazing massage, drank cucumber water to hydrate, then had a glorious facial. I floated out of the spa that evening.

This is a great example of Primary Food and how taking loving care of yourself not only makes you feel really special, but feeds your soul. Take a moment and think about when you last did something special for yourself. It doesn’t have to be a trip to the spa, a hot bubble bath or a book with a relaxing cup of tea can be all you need to allow yourself self-care that will nourish and revitalize your spirit.

Buckwheat Galettes

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We spent Memorial Weekend in Key West and had a wonderful breakfast at this lovely French Café, La Creperie. Sweet crepes and organic buckwheat galettes were featured on their menu. We had heard of crepes but never galettes, they were heartier and went well with savory fillings.

We decided to make our own when we got back home. Read more →