Blog Archive for the ‘Diet’ Category

 
In a recent survey, 70 percent of respondents reported that they were concerned about the affordability of healthy foods, 53 percent often opted for less healthy foods because of price, and 44 percent said their budgets prohibited them from eating better. Granted, times are tough and money is tight, but that doesn’t mean you have to sacrifice your health.

The most nutritious foods you can eat are whole foods such as fresh and frozen vegetables, chicken, and fish; dried and canned beans; canned light (not albacore) tuna; and modest amounts of dried whole grains, fresh fruits, eggs, and dairy products. You don’t even have to go to a health food store for these items. They are available in all grocery stores and are among the least expensive foods you can buy. Prepared and processed foods may be more convenient, but you pay for convenience—and it’ll really cost you if they’re made in restaurants. You may be tempted to switch to less expensive fast food joints, but eating at home is far more economical and better for your health.

What are Americans actually buying in grocery stores? According to Information Resources Inc., a market research company in Chicago, the best-selling items in 2009 were:

1. Carbonated beverages ($12 billion in sales)
2. Milk ($11.2 billion)
3. Fresh bread & rolls ($9.57 billion)
4. Beer/ale/hard cider ($8.17 billion)
5. Salty snacks ($8.09 billion)
6. Natural cheese ($7.64 billion)
7. Frozen dinners/entrees ($6.13 billion)
8. Cold cereal ($6.11 billion)
9. Wine ($5.49 billion)
10. Cigarettes ($4.63 billion)

Take a hard look at your grocery bills—it may be eye-opening. I know a woman who was hooked on sodas and drank several every day. It wasn’t until she realized that she was spending more than $1,000 a year that she was able to stop. As the Roman poet Virgil said in the first century BC, “The greatest wealth is health.” We’re all tightening our belts these days, but let’s not shortchange our health.

Valentine’s Day is synonymous with chocolate. Americans buy a billion dollars worth of candy for this holiday every year, and 75 percent of it is chocolate. Although this candy contains a lot of sugar, fat, and calories, it can also—in the case of high-quality dark chocolate—provide significant health benefits.

Cocoa liquor, the creamy paste of ground, roasted cacao beans used to make chocolate, is nature’s richest source of polyphenols, a class of phytonutrients with potent antioxidant and anti-inflammatory activity. That’s why dark chocolate has one of the highest oxygen radical absorbance capacities (ORAC, a measure of antioxidant strength) of any food, including superstars such as spinach, blueberries, broccoli, and grapes. Moderate consumption of dark chocolate has been shown to enhance the health of the arteries, lower blood pressure, improve insulin sensitivity, and protect against heart disease and cancer.

Equally important—especially on Valentine’s Day—chocolate simply makes you feel good. I’m not just talking about this confection’s delicious taste and creamy, comforting “mouth-feel.” Cocoa contains theobromine, which relaxes the nervous system and increases alertness, as well as compounds that promote the release of endorphins, serotonin, phenylethylamine, and other neurotransmitters that boost mood and reduce stress. In fact, cocoa may actually stimulate the same receptors that are aroused by falling in love. No wonder chocolate and Valentine’s Day are inseparable.

For maximum health benefits, stick with dark chocolate, which contains more protective phytonutrients and less sugar, and eat it in moderation. Happy Valentine’s Day!