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Tuesday, July 25, 2017 Page 2
Focus on Nutrition
5 ways to add more nutrients to your lifestyle
A nutritious diet is crucial for overall health and
well-being. While it's OK to indulge from time to
time, it's important to make sure you're providing
your body with appropriate nourishment.
There are many ways to help you add more of
the essential nutrients you need into everyday
meals, including these nutritious ideas from
CocoaVia.
Cook Quickly.
If you've historically shied away from cooked
vegetables, you may find that proper preparation
is the secret ingredient. Not only does
overcooking veggies deplete their flavor, in most
cases it also diminishes their nutritional value.
Cook veggies lightly and quickly using methods
like stir-frying or steaming to help retain water-
soluble nutrients like vitamins B and C.
Sneak in More Fruits and Vegetables.
Get Saucy.
You can bulk up the nutritional value of nearly
any meal by incorporating fruits or vegetables
directly into your recipes. Pureeing veggies is a
good way to disguise textures or flavors you
might typically avoid. For example, celery is a
natural flavor enhancer for many
types of broth soup. Adding finely
pureed celery to the stock will add
the flavor without the crunchy bits.
You can also slip vegetables like
spinach or carrots into smoothies,
and depending on the base and fruit,
you may never even taste them.
Fresh, canned or frozen, fruit can
give a boost of nutrition to dishes
like oatmeal or pudding. You can
also use purees (think applesauce)
as a low-fat substitute for eggs and
oil in baked goods like cake.
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You may think of dishes covered in rich gravy or
sauce as unhealthy, and in some cases, you
would be right. However, it's actually quite
possible to create saucy dishes that taste terrific.
Both tomato sauce and pesto add nutrients and
can top pretty much anything, from pastas to
grilled chicken. Tomato sauce contains lycopene,
a bright plant pigment known as a carotenoid
that has been linked to a range of health
benefits. Pesto is traditionally made with healthy
pine nuts and basil, but you can also get creative
and prepare this light sauce alternative with
options such as arugula, spinach and heart-
healthy walnuts or pecans.
blender; add honey, a handful of ice and cocoa
extract supplement. Cover and blend until
smooth.
Nutritional information per serving: 130 calories;
1 g total fat; 50 mg sodium; 27 g carbohydrates;
1 g dietary fiber; 24 g sugar; 5 g protein; 375 mg
cocoa flavanols.
The Truth About Chocolate
Consider Cocoa Flavanols.
Another option to consider adding to your diet is
cocoa
flavanols.
These
plant-based
phytonutrients are found naturally in cocoa, and
research supports that these flavanols work
within your body to help maintain healthy blood
flow. While chocolate, including dark chocolate
and natural (non-alkalized) cocoa powder, can
be sources of cocoa flavanols, they are often not
a reliable source of cocoa flavanols. The way
cocoa is handled matters in the retention of
these phytonutrients. However, one easy way to
add cocoa flavanols to your routine is by
incorporating a daily cocoa
extract supplement, such as
CocoaVia, which contains
the highest concentration
available in a cocoa extract
supplement
today.
The
supplement can be added to
the food or beverage of your
choice, like a Chocolate-Chai
Smoothie or coffee. Visit
CocoaVia.com
for
more
information about cocoa
flavanols and ideas for
adding them to your diet.
Go Frozen.
Chocolate-Chai Smoothie
Fresh fruits and vegetables provide
a wealth of essential vitamins and
nutrients, but you may be surprised
that their frozen counterparts do the
same. Frozen foods are often
perceived as less nutritious, but they
can contain just as many nutrients
as fresh produce. In fact, since
freezing often involves picking the
food at its peak and then quickly
freezing it, freezing can actually help
retain vitamins more efficiently than
refrigeration or canning; frozen
vegetables can actually hold on to
nutrients longer than fresh produce
and are a great alternative when
seasonal fruits and vegetables are
unavailable. In many cases, frozen
veggies also make it easy to
experiment with better-for-you meals
because the cleaning and prep work
is already done. You can try adding
them to soups, stir-fries, casseroles
and even pasta dishes.
Makes: 1 smoothie
1/2
cup boiling water
1
bag
chai-flavored
1/2
cup fat-free milk
1
tablespoon honey
While there are many misconceptions about
chocolate, especially when it comes to its health
benefits, these facts from the experts at
CocoaVia set the record straight on some of the
most common chocolate myths.
1. Chocolate contains powerful antioxidants.
Chocolate, particularly dark chocolate, does
contain cocoa flavanols, phytonutrients which
numerous scientific studies have demonstrated
have a positive impact on health. However,
cocoa flavanols are not antioxidants. While not
antioxidants, cocoa flavanols have been shown
to have positive effects on health that are linked
to their ability to support the health and function
of your blood vessels.
2. Chocolate is good for your heart.
Chocolate can be part of a healthy diet, but it is
not a health food. Even if chocolate is high in
cocoa flavanols, the calories, fat and sugar leave
it best-suited as an occasional indulgence.
3. Chocolate containing 70 percent cacao or
greater is good for you.
The percentage of cacao is not a reliable
indicator of a product's cocoa flavanol content.
Unfortunately, there is also no way of knowing
exactly how many cocoa flavanols are in a
conventional
chocolate
product
because
traditional cocoa processing, which includes
fermenting, drying and roasting of beans,
destroys many of the flavanols naturally present
in the cocoa bean.
tea
4. Chocolate is high in caffeine.
ice cubes
1
packet CocoaVia
Unsweetened
Dark
Chocolate (or Sweetened
Dark Chocolate) supplement
Chocolate does contain caffeine, but an average
1-ounce serving of dark chocolate contains less
than half the amount of caffeine found in an
average cup of black tea. The amount of caffeine
in chocolate is in proportion to the percentage of
cacao in the product, meaning milk chocolate
contains less caffeine than semi-sweet or dark
chocolate.
Content courtesy of CocoaVia
In measuring cup with pour
spout, pour boiling water
over tea bag. Let steep 5
minutes; remove tea bag.
Photo courtesy of Getty Images (man and
woman in kitchen)
Pour
Source: CocoaVia
milk
and
tea
into
®
The Strength of Advice
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