I was born with a love for chocolate. A strong, deep down love. It soothes a part of my soul that is very hard to reach. When I started to change my diet to follow a healthier guideline, I was THRILLED to discover that chocolate can still be incorporated into my day!

Dark Chocolate is approved on most diet plans. I love to end my day with a little nibble of 60% (or more) cocoa dark chocolate. Even though dark chocolate is diet approved, the calorie content can still get a little high, so I started searching for an alternative.

That’s when I discovered just plain old cocoa powder and started adding it to my coffee and smoothies. Or now I’ll end my evening with a good ol’ fashion mug of steamy hot chocolate.

What can Cocoa do for you?

Harvard Researchers have released their analysis from 21 studies where the participants who consumed cocoa regularly showed improved blood vessel health, a decrease in blood pressure and an improvement in cholesterol levels. This is believed to be in thanks to due cocoa’s high content of flavonoids.

Cocoa contains polyphenolic flavonoids. Flavonoids are antioxidants that are commonly found in fruits, veggies, wine, coffee and tea. Cocoa is so packed with this rich nutrient that researchers at Cornell University have found that 2 tbsp of cocoa powder contains nearly three times more antioxidants then a cup of green tea.

Flavonoids found in cocoa are believed to not only help with heart disease but they also reduce risk factors for diabetes and cancer (especially colon cancer). Research has shown that those who consume cocoa regularly have less than 10% chance of having a stroke, heart failure, cancer and diabetes. PLUS, flavonoids help our skin look good!

Magnesium is another key nutrient in cocoa, which will benefit you in the bathroom. It helps to promote digestion and will keep you regular, avoiding constipation. Ladies, the high magnesium also helps relieve the dreaded pre-menstrual symptoms (PMS). Another benefit of the magnesium is its ability to reduce risks with diabetes and cardiovascular disease.

Cocoa has been found to help reduce inflammation. It’s also found that it helps soothe problems with the trigeminal nerve, which helps with migraines and issues with the temporomandibular joint.

If you’re a nursing mother, cocoa increases your milk supply. It has also been shown to increase libido.

Best of all, cocoa contains phenylethylamines, which is a mood enhancer. Cocoa is a powerful tool in the battle of depression. It helps reduce stress hormones and lifts spirits.

Make a smoothie with Cocoa today!

Cocoa Crush Smoothie

• 1 cup milk (soymilk or almond milk work too)
• 6 oz non-fat or low-fat vanilla yogurt
• 1/2 cup frozen strawberries
• 1cup frozen blueberries
• 1 banana, sliced
• 1 tsp vanilla
• 2 TBSP Cocoa

Add liquids to blender, followed by the fruits. Blend together and enjoy!

I’m always looking for new smoothie recipes to try with Cocoa. Please leave me a comment below with yours!

Artificial colors are being added to a mind-blowing amount of food and other products to help create an aesthetically-pleasing color. While some of the coloring is created from beets or flowers, others are created chemically in a lab.

What are Artificial Colors?

Exempt Color Additives (aka “natural artificial colors”) are derived from plant, animal or mineral sources which have been processed in some way.

Examples of some Exempt Color Additives include vegetable juice and spices like paprika, turmeric and saffron. When these colors are in your products, they are not required to be specifically labeled and can be simply called, Artificial Coloring, Artificial Color Added, or Color Added.

Certifiable Color Additives (aka “artificial colors”) are derived from petroleum distillates or coal tars and are essentially synthetic chemicals created in laboratories. These 7 artificial colors are required to be specifically labeled on products and will read as Blue # 1, Blue #2, Green #3, Red #3, Red #40, Yellow #5, and Yellow #6. (Other acceptable ways for the label to read is simply “Red 40”)

It’s important to understand the “FD&C” on a label.  In FD&C Red Dye #40, the “F” stands for food, the “D” stands for drugs and the “C” stands for cosmetics. If you see D&C Red Dye #3, that means it’s not approved for our food. So why would you ingest it with medicine?

Artificial colors are added in almost all our foods from dairy and cereal products to dressings, cakes, cookies, chips and beverages. It’s also added into our medicines and even vitamins. So make sure to read your labels!

The hidden dangers of Certifiable Color Additives

Blue #2 may cause asthma.

Green #3 has caused growth inhibition in rats. It’s prohibited in the European Union and other countries in food.

Those who have asthma and are allergic to aspirin have a high chance of being intolerant to Yellow #5. The side effects of this blend can include itching, hives, anxiety, headache, depression, blurred vision, rash, weakness, heat waves, runny nose, and sleep disturbances.

In children, it could cause obsessive compulsive disorder. It’s use is restricted in Austria and Germany and it’s banned in Norway.

Red  #40, Red  #3, Yellow #5, Yellow #6, and Blue #1 are linked to impulse control issues, attentiveness issues and hyperactivity (ADD & ADHD) in our children.

Red  #40 can lower your child’s IQ and has been linked to sleep disorders.

Red #40 in adults can trigger migraines, give you an upset tummy and make you feel jittery.

Those who are allergic to aspirin can have an adverse reaction to Red #40 and Yellow #6, including rash, diarrhea and nausea.

Red #40 is so awful for us that it’s not recommended for our children in most countries in Europe. It’s 100% banned in Denmark, Belgium, France, Germany, Switzerland, Sweden, Austria, and Norway. It’s even banned now in hummingbird food.

Did you know that if Red #3 and #40 were sprayed on weeds it could act as a pesticide? The FDA is currently considering banning Red  #3 because in large quantities, it has proven to cause cancer in lab rats, photosensitivity and birth defects.

Maybe you don’t like the idea of wearing a banana, but because the fruit is rich in vitamins and antioxidants like potassium and lutein, they have positive effect it has on our skin. After all, skin absorbs a certain amount of what you place on it (depending on skin thickness and how concentrated the substance is, of course).

According to Ara DerMarderosian, Ph.D., who conducts research on various folk remedies, “A banana is going to be soothing because it contains slippery components that are starch-like materials [polysaccharides].”

And the sugar in bananas is slightly anti-microbial, which means it can help fight various infections.

Itch Relief

Bitten by mosquitoes during the barbecue? Stumbled into a nasty patch of poison ivy while hiking? Quickly, peel a banana and apply the cooling skin to your itch. Banana peels can help to stop the inflammation and sooth the itching, giving you sweet relief (or at least a buffer period before you can get your hands on some calamine lotion).

Soothing Facial

Banana facials are praised for their ability to fight dry skin and ward off wrinkles. All the vitamins in the fruit (B6, C, manganese, potassium) are great for your skin, too. Just wash your face, mash up a banana, and smear it on! Add a tablespoon of honey for extra moisturizing powers.

Acne Fighter

Since banana peels have anti-inflammatory and anti-microbial properties, try adding them to your arsenal of acne products. After cleansing your face, rub the inside of a banana peel all over your skin. You can even lie down and spread one or two peels across your face like a mask if you’re feeling super motivated. Try this folk remedy at night, unless you want to smell like bananas all day.

Dry Hair Saver

The amino acids in bananas help protect your hair from environmental damage, and their citric acid makes your locks shiny. Blend a banana with a few chunks of cantaloupe and avocado, and a few tablespoons of plain yogurt, and massage through your hair. Leave on for 30 minutes and shampoo out.

It sounds weird, but we promise that your hair will be shiny and conditioned when you emerge from the shower.

No More Warts

Home remedy aficionados swear by the wart-fighting power of the humble banana peel, and if you’ve got a nasty wart, you’re probably willing to try anything to get rid of it. Just tape a small piece of banana peel to the affected area with the inside of the peel pressed against your wart. Leave on overnight, or if you’re doing this during the day, leave on until the peel turns black. We know. Ew. You’ll need to keep this up for several weeks to see results.

Photo attribute: mocoloco.com

Plato said it best, “Nothing more excellent or valuable than wine was ever granted by the gods to man”.

Recently red wine has been getting mass amounts of press for its health-promoting qualities and is even being credited with the French paradox. What’s the French paradox, you ask? Well, it’s the term used to describe the well known fact that the French have far less occurrences of heart disease than us North Americans, despite the fact that they consume far more high fat foods.

However, if you subscribe to the belief that fat alone is responsible for heart disease, then yes, it would appear very much like a paradox; but the “fat causes heart disease” debate is woefully out of date.

For years people have believed that the French could get away with such unhealthy fare due in large part to the liberal amounts of heart healthy red wine they consume, which is scientifically-proven to contain many compounds that support and protect our heart health.

This, however, is not the forum to go into depth about the French paradox, but it IS the place to go into the heart healthy, life extending compounds that are in nice glass of red grapes!

What makes red wine healthy?

Resveratrol in red wine is a powerful antioxidant that helps prevents heart disease, and rather recently, physicians and researchers have debated whether it should be formed into a supplement. But personally I much prefer to drink my red wine antioxidants – I know most of you will agree.

Resveratrol may be one of the best anti-aging substances around. Research has shown that a wide spectrum of test subjects, from yeast cells to fruit flies, to mice and worms have seen their life span dramatically increased by minute amounts of resveratrol. And although a supplement could potentially be on the horizon, red wine is still the best way to get resveratrol into your diet.

But there is a caveat to all of this, so before you go guzzling, listen up. The relationship between alcohol and breast cancer risk is murky, yet still troubling. Some studies have found an increased risk of breast cancer in women who drink, even moderately.

At least 10 studies have shown the relationship between alcohol and breast cancer, and the consensus is that alcohol does in fact increase the risk of breast cancer in women. So stick to a 5 oz. glass a night.

With moderation in mind, I say bottoms up!

Oh, chemicals. We eat organic to avoid them in our food, but what about our toilette? Instead of buying yet another mousse that leaves your hair crunchy and full of chemical build-up, waltz into your kitchen—chances are you already own the ingredients you need for beautiful, chemical-free hair.

Add Volume and Shine With Beer

It sounds shocking, but a beer rinse is a fabulous natural way to get glossy, voluminous locks on the cheap. Crack one open and let it sit until it’s warm and flat, then pour over hair after shampooing. Rub it in a bit, and let your hair air-dry. Don’t worry, you won’t smell like an alcoholic—the scent vanishes as it dries. Proteins in beer add volume to your locks, while beer’s natural sugars tighten up your hair’s cuticle for extra shine.

Deep Condition With Oils

You’ve probably noticed a slew of conditioning products that list olive, coconut, jojoba, or avocado oil as one of their moisturizing ingredients. Skip to the chase and give parched hair a DIY treatment with whatever oil is in your cabinet.

Massage the oil into your hair, focusing especially on dry ends, until your entire head is covered. Wrap hair in a towel or plastic wrap—the trapped heat will help the oil absorb better. Leave the treatment in for 30 minutes to several hours, then shampoo thoroughly to remove all oil. Makes a great weekly conditioning treatment for extra-damaged hair.

Thicken Fine Hair With Egg

The golden yolk of an egg is filled with protein that can coat the shaft of your hair and make it temporarily thicker. If your hair could use some extra body, whip up an egg yolk with 1/4 cup of plain organic yogurt (also a great source of protein). Coat your hair with the mixture, and leave on for 15-30 minutes. Shampoo and condition as usual.

Clarify With Baking Soda

If your hair is looking particularly dull and limp, it may be because you have too much product build-up on your strands. Baking soda is a natural exfoliant, making it one of the cheapest and best ways to clarify your hair. While in the shower, squeeze a dollop of shampoo into your palm and mix in about a tablespoon of baking soda. Massage this mixture into your scalp, then rinse and condition.

Degrease With Corn Starch

Hair stylists are obsessed with dry shampoo for its ability to soak up oily sebum and dirt while adding volume and texture to dry hair. Don’t feel like springing for the $20 bottle? Pick up a box of cornstarch—it’s the main ingredient in many pricey dry shampoos, anyway.

The next time your hair looks limp or oily, dip your fingers in the cornstarch and rake them through your roots, focusing on extra-greasy areas, such as bangs. Brush or shake as much as you can out of your hair.

photo attribute: buzzle.com

Whether your face is looking dull from a long winter under fluorescent lights, or your elbows are scaly from too many wool sweaters, there’s an exfoliating scrub out there that promises to fix it.

But not everybody is ready to drop major bucks on something that will be rinsed down the drain thirty seconds later. Thankfully, there are plenty of cheap, effective options to help you get back your glow. DIY scrubs are incredibly easy to make, and you probably have the ingredients in your kitchen right now.

Hey, Sugar

The sweetest ingredient ever also functions as a luscious, dirt-cheap exfoliating product. To make your own sugar scrub, just mix two parts sugar with one part olive oil or sweet almond oil.

Oily skin? Substitute your favorite facial cleanser for the oil. Sensitive-skinned folks should add a spoonful of moisturizing honey. If you’re a fan of essential oils, add a few drops of your favorite. Tea tree is great for acne; lavender is great for calming and soothing skin. For a dreamy scent, splash in a few drops of vanilla extract. Wash your face with warm water, and exfoliate with gentle, circular motions.

Get Salty

Get rid of dead skin cells with the ultimate Dead Sea mineral: salt. The proportions are exactly the same as the sugar scrub recipe, although you’ll want to make more of this scrub, since you can use this all over your body (just avoid the more sensitive skin of your face). Mix two parts sea salt with one part of your favorite oil. Squeeze in a teaspoon or two of lemon juice if you want to wake up in the shower. Sensitive skin can counteract the acidity of lemon by adding a spoonful of honey.

Mini Microdermabrasion

Don’t have hundreds to drop on spa microdermabrasion treatments? Give yourself an at-home exfoliation with pure baking soda. Mix 1 to 2 tbsp. of baking soda with enough water to form a paste. As always, sensitive or dry skins can add half a teaspoon of honey or extra virgin olive oil. Massage the paste into clean, damp skin with a circular motion; a slight stinging sensation is normal. Rinse carefully and moisturize well.

Photo attribute: preparednesspro.com

 I first discovered tofu when I was learning how to calorie count, which had me paying attention to other food options available at restaurants. I realized that tofu vs. meat had less calories, less fat, less sodium, and almost the same amount of protein.

I fell in LOVE with tofu, though when my baby was diagnosed as anemic and was put on a high iron diet.

Tofu is an excellent source of iron, providing 33.7% of our daily requirement (in a 4oz serving). While tofu is low in fat, it does provide 15% of our daily requirement of Omega 3’s! It’s also high in calcium at nearly 40%.

100g of tofu contains an average of 17g of protein!

What are other health benefits of Tofu?

While some adults and children should be aware that they might have a food allergy with tofu due to soy (just like some people can’t handle gluten), the health benefits of tofu can’t be ignored. Tofu contains isoflavones, which are plant hormones that does our body good, including fighting breast and colon cancer.

The FDA just approved packing of tofu (with quantities of 6.25g of soy per serving) to be labeled as a HEART HEALTHY FOOD with the ability to help reduce the risk of coronary heart disease thanks to its ability to lower your bad/lousy LDL cholesterol.

Isoflavones can directly scavenge free radicals, which prevents premature aging. It also may help prevent bone loss, which lowers your risk of osteoporosis. And ladies take note: it’s believed that isoflavones may play a role in the reducing menopausal symptoms. Yahooooo!

Isoflavones are so fantastic that they were the primary ingredient in University of Minnesota’s scientist “smart bomb” drug which has the potential to cure childhood leukemia.

Blending with Tofu!

The thing that I love the most about tofu is that it takes on the flavor of whatever you’re mixing (or cooking) it with. This makes tofu extremely versatile in the kitchen. We add tofu to our smoothies to up our nutritional content and add great texture!

Orange Breakfast Dream (pictured)

• 1 1/2 cups orange juice, chilled
• 1 cup milk, or light vanilla-flavored soy milk, chilled
• 1/3 cup silken tofu or soft tofu
• 1 tablespoon dark honey
• 1 teaspoon grated orange zest
• 1/2 teaspoon vanilla extract
• 5 ice cubes
• 4 peeled orange sections

This tastes just like an old-fashioned Creamsicle! Remember that the orange sections at the end are going to add pulp, so it you’d prefer a chunk-less smoothie, than simply omit the orange sections.

Tofu Energy Smoothie

• 1/2 cup of soft silken tofu
• 1 cup of fresh strawberries (sliced or quartered)
• 1/2 cup of low fat milk, or light vanilla soy milk
• 1 large banana (peeled, sliced, frozen)
• 2 tablespoons of pineapple juice concentrate (frozen)

Put all the ingredients in a blender and blend until smooth!

Tofu can be saved up to a week in your refrigerator by submerging the tofu in water inside an airtight container with a lid. Make sure you change your water daily.

I’m always looking for new tofu recipes. Leave me a comment below with yours!

When you take a look around at the waist lines of America, what’s the one of the main things you notice? For me personally, I notice that the “muffin top” is no more. Instead of a little extra fluff flowing over the sides, the whole stomach is round and solid. We’ve lost our top.

Did you know that the belly is actually the WORST place to store your fat? Fat stored here isn’t simply surface deep (also known as subcutaneous fat). Belly fat actually goes below the muscle line to build up around our organs (known as visceral fat).

Visceral fat is dangerous because it produces hormones and other substances that lowers your good/healthy HDL cholesterol, increases your bad/lousy LDL cholesterol (and remember that heart disease is the #1 killer of men and women!) It also raises our blood pressure, and makes it harder for our body to properly use insulin. All fat leads to cardiovascular disease, stroke, type 2 diabetes, breast cancer, colorectal cancer, or worse.

The real kicker about belly fat is even if your weight falls within the healthy BMI range, if you have a thicker midsection, then you have an increased chance of premature death.

To find out if you’re at risk, take a soft tape measure and wrap it around your waist just below your belly button. Relax and exhale. If your measurement is 35 or above for women, or 40 and above for men, then it’s time to trim the belly.

Get your blood pumping!

 The quickest and easiest way to break up belly fat is to get moving. You need to feel your heart pounding and shortness of breath. Interval training is a great way to go about this. When exercising, try 4 minutes on, 4 minutes off. Run for 4 minutes, and then walk for 4 minutes. If you don’t want to time it, jog a song and then walk a song. Aerobics classes follow this timing technique and it proves most effective.

Take a look at your diet.

Juicing, blending and dehydrating are perfect place to start when it comes to lowering your belly fat. Those who eat primarily plant-based diets (fruits, veggies, and whole grains), lean proteins and calorie count are thinner in the middle. Whenever friends of mine are struggling with their midsection, I always suggest one other thing – cut out Partially Hydrogenated Oil and Hydrogenated Oils. 

This food ingredient is created by adding hydrogen to oil. It’s done so to extend the products shelf life, which unfortunately leads to trans fat. This ingredient is being added to more and more of our food, yet most countries in Europe have now banned its use. Look for it in margarine, shortening, crackers, cakes, cookies, chips, peanut butter and coffee creamers (boo!)

Especially watch out for Partially Hydrogenated Soybean Oil because it depresses your thyroid, which lowers your energy. Also, look out for Mono-and Di-Glycerides, which is a fancy new name for trans fat that don’t have to be reported on the labels.

What are your favorite tummy trimming tricks? We’re all in this together, so leave me a comment below!

Blending is a daily affair in our household. It’s a quick and easy way for me to trick my family into eating their fruits and veggies. We’ve discovered some super delicious smoothies that I can even pass off to my kiddos as dessert. Once I realized they had a taste for my creations, it was time to boost up the nutritional content.

Bring on the add-ins!

While certain add-ins like vitamins can take away from the flavor of your smoothie, there are many other ingredients that are ah-mazing!

So, here it is: my top 5 favorite smoothie add-ins!

Flaxseed

Ground flaxseed adds healthy fat (Omega-3!!!) and fiber to your smoothie! Flaxseeds also contain Lignan, which is a huge help in the fight against cancer. There is also some evidence that flaxseeds may help reduce your risk of diabetes, stroke and heart disease.

Wheat Germ

Wheat Germ is one of the best sources of folic acid. For those of us who suffer from anemia, or are pregnant, folic acid is a must!  Wheat germ also contains a phytonutrient called L-ergothioneine, which is a powerful antioxidant. And hurray for another source of fiber!

Cocoa Powder

Researchers at Cornell University have found that 2 tbsp of cocoa powder contains nearly three times more antioxidants than a cup of green tea. Cocoa also contains magnesium, which is key for battling diabetes and high blood pressure. It’s also been used for centuries to help breast milk production, and increase  libido!

Tofu (soft or silken)

Tofu adds a rich, creamy texture to your smoothies and a ton of protein! It’s great for lowering your lousy (LDL) cholesterol, and it can even help alleviate symptoms of menopause. Tofu also contains isoflavones, which prevents premature aging! What I love most about tofu though is that it’s flavorless, so it takes on the essence of whatever you’re mixing it with.

Protein Powders

The three main versions of protein are whey, hemp, and soy. They are sold in plain and flavored powered versions and can be mixed in with any smoothie. Whey protein is milk based and is my personal favorite. According to Dr. Mike Moreno, a dietician, it’s the best protein out there. Whey protein is loaded with amino acids and thanks to its high levels of leucine, it promotes fat loss, all while keeping your muscle lean.

Simply sprinkle the powders into your favorite smoothies, or try one of these recipes!

Flax Tofu Mango Peach Smoothie 

• 2 servings of silken or soft tofu
• 1/2 cup rice milk
• 1/2 cup soymilk
• 1/2 cup frozen mango
• 1/2 cup frozen peaches
• 1 teaspoon flaxseed

Add liquids to blender, followed by the tofu, frozen fruits and flaxseed. Blend and enjoy!

Wheat Germ Smoothie (from Dr. Oz!) 

• 6 oz Greek yogurt
• 1 cup almond milk
• 1/4 cup almonds
• 1 cup blueberries
• 4 strawberries
• 1/4 banana
• 1 tbsp wheat germ
•  A few ice cubes

Add Greek yogurt, almonds, almond milk and ice to blender and blend to desired consistency.

Add berries, banana and wheat germ and re-blend until smoothie is completely mixed.

We are quickly entering into my favorite season: The season of STRAWBERRIES!

As my most desired snack as a child, and my low sugar go-to fruit as an adult, I simply can’t get enough of this delicious red berry! My family loves strawberries so much that when they are in season, we each eat about a pound a week (so that’s 4 pounds of bright red strawberries in our refrigerator!)

Not only are strawberries delicious, they are super healthy for you, too. They are loaded with antioxidants, magnesium, potassium, vitamin C, vitamin K and act as a natural anti-inflammatory. Strawberries help fight in the battle of breast, cervical and esophageal cancer.

Strawberries are even good for your eyes! The Archives of Opthalmology recently published a study in which strawberries were found to be one of the fruits that can lower the possibility of contracting age-related macular degeneration by over one-third when you consume 3 servings a day.

Incorporate Strawberries into your day!

Strawberries complement foods so nicely that you can pair it with every meal.

Breakfast: Try slicing up strawberries to add to your oatmeal. I love the way the cold berry blends with the warmth of the oats. If you eat good ol’ old fashion oats, you might find that you no longer need to add sugar (like brown sugar, honey, etc) since the strawberries add amazing flavor.

Lunch: To add dimension to your yogurt, try adding some diced up strawberries!

Dinner: Sliced strawberries are the perfect topper to a spinach salad with walnuts and a vinaigrette dressing.

Dessert: Dip strawberries into a fat free, no sugar added pudding! Drizzle no sugar added chocolate syrup over whole strawberries.

Snack: Nibble on dehydrated strawberries as a snack on the go. Don’t forget juicing and blending, too!

Strawberry Blending and Juicing Recipes!

Blended Strawberry Juice (pictured above)

• 2 cups fresh whole strawberries
• 1 tbsp sugar
• 1 tbsp Torini’s Sugar Free Vanilla Syrup
• 1 cup cold water
• 1 tbsp lemon juice, freshly squeezed

Cut strawberries into thin slices. Sprinkle over with 1 tbsp sugar and 1 tbsp vanilla syrup (this is the same syrup you’d use to flavor coffee, tea, milk, etc). Leave in the fridge for two hours until the juice starts to come out. Process the strawberries with cold water and lemon juice in a blender. Strain the juice if desired and serve chilled.

Strawberry Lassi

• 1 cup strawberries
• 1 cup greek yogurt
• handful of ice cubes

Put all the ingredients into a blender and blend till mixed. You can play with the taste of the Lassi by trying different flavored greek yogurts.

Apple Strawberry Juice

•  5 apples
• 1 cup of strawberries

 Cut the stems off of the strawberries and apples. Juice the rest and enjoy!

The Subtle Strawberry 

• 1 cup of blueberries
• 1/3 cup of strawberries
• 1 apple

Cut the stems off of the strawberries and apple. Juice the rest and enjoy!

What are your other favorite foods to add strawberries to?! Tell us in the comments!