Chocolate was first harvested by the Olmec, Aztec and Mayan civilizations from the Theobroma Cacao bean, which translates to “Food of the Gods.”  How appropriate!

More than 3000 years later, chocolate still remains a powerful palate-pleaser throughout the world.  In America, one out of every two people prefers chocolate to any other flavor.  And while most of us are drawn to its decadent taste, the cacao plant also boasts an impressive compilation of nutrients including:

-Fiber

-Iron

-Zinc

-Copper

-Magnesium

-Calcium

-Monounsaturated fats (MUFAs) 

-Stearic acids = saturated fats that don’t alter cholesterol levels

–Phenylethylamine + Anandamine = Improves mood, energy + alertness

Cacao also contains antioxidant-rich flavanols, the same compound found in tea and wine.  In a USDA ranking of food antioxidant levels, the top three spots with the highest levels went to 1) raw cocoa powder 2) raw cacao nibs and 3) roasted cocoa powder – -easily beating out other popular superfoods including goji, acai, and blueberries!

These flavanols may be the key ingredient linking chocolate consumption to a myriad of health benefits such as:

-Reduced risk of heart attack

-One study found participants who ate 1-2 ounces of dark chocolate every day cut

 their risk of heart attack in half!

-Lowered blood pressure (particularly “bad” LDL cholesterol levels)

-Decreased inflammation

-Less central body fat (due to MUFAs)

-Improved insulin sensitivity

-Increased blood flow

If that’s not convincing reason enough, more recent studies found that subjects who ignored their cravings for chocolate performed poorly on verbal exams and took longer to complete math problems.

So what’s the moral of this MUFA story?  It’s okay to give in to those chocolate cravings– all in moderation, of course!  Here’s a quick guide to help you choose the best chocolate for health:

Chocolate Flavanol Ranking (from best to worst)

1. Cocoa powder
2. Unsweetened baking chocolate
3. Dark/Semisweet chocolate
4. Milk chocolate
5. Chocolate syrup

MUFA Monday Recipe:    

Chocolate milk is a great post-workout drink.  Besides a perfect protein to carb ratio (for muscle building and recovery), it also contains calcium, zinc, niacin, riboflavin, potassium, and of course…monounsaturated fatty acids!

Ingredients

8 oz organic milk (skim or 1%)

2-3 Tbsp raw cocoa powder or roasted cocoa powder (unsweetened)

1 tsp cinnamon

1 tsp stevia

Directions

Combine ingredients in a glass, stir well, and enjoy!

Just wanted to let you know about a professional development opportunity. 

eMindful will be hosting a 10-month Certificate Program entitled Mindful Eating for Health Care Professionals. The program will feature two teachers from Duke Integrative Medicine: Dr. Ruth Wolever and Jennifer Davis, M.S., L.P.C. Jennifer provides health psychology services for multiple programs at the Duke Center for Living, including Duke Executive Health Program, Cardiac and Pulmonary Rehabilitation Programs, and the Getting on Track Weight Management Program.  Ruth Wolever, Ph.D., is a clinical health psychologist and Director of Research for Duke Integrative Medicine, and has been a principal investigator in NIH-funded Mindful Eating research for the past 10 years.

The course meets monthly for 10 months inside eMindful’s live, interactive, online classroom where both teachers and students can see, hear, and interact with each other.  21 (possibly 24) continuing education credit hours are available and a Certification of Completion will be provided at the conclusion of the program.  Course outline is available.

Based on the outline and my interaction with another RD who has participated in the training previously, I think it will be good.  Also, they are offering a discount when I refer people.  You just use code “CTRD“.  The full program is regularly priced at $550, but if you use the discount code, you may attend at the reduced price of $299.  If you don’t wish to make the 10-month commitment, you may take any of the individual classes at a discounted rate of $39… just use the discount code “CTRD” to receive a reduction from the regular $89 per class price.
 
Lastly, this program grants me $25 for every person who signs up using the CTRD code.  I will donate all of that money to the American Dietetic Association Foundation scholarship fund.  (I shared this message with some of my Connecticut colleagues on 1/7/10 and informed them that all donations will go to CDA’s scholarship fund.)
 
Looking forward to your thoughts.
 
Sincerely,
Milton
 
PS Share with anyone you wish: physicians, nurses, and other dietitians/DTRs in your network.  

Interestingly the Chicago Tribune reported today on a study showing how complementary and alternative medicine (CAM) therapies–aka integrative medicine–rank in popularity. The top source: “natural” products, like supplements in pill form or oils. Diet was in the top 10, but down at the 7th slot.