A love letter to dark chocolate…

Posted on October 28, 2012 by Emma C/O: The Hearty Heart

This week I wrapped up an article for Vega News, featuring the top 5 reasons to switch to, or emphasize, dark chocolate.

Perfect timing for halloween treats, and soon Christmas prep. Read your labels though, and keep these guidelines in mind:

Sweetener:

It’s possible to find dark chocolate with a low sugar content, look for varieties that contain less refined sugars like cane or coconut where possible.
The sugar content should also not be the most substantial ingredient (i.e. appearing first in the ingredients list), or the largest volume in the bar (compared to fats or protein content) by weight (g) when reading the nutrition facts panel.

Additives:

Avoid versions that have artificial flavours or preservatives, and the cleanest bars will have the fewest, yet pronounceable ingredients.
Read your labels and aim for gluten, soy and dairy free brands. This will aid with digestibility and nutrient absorption, by minimizing digestive sensitivities.

Quality

Look for fairly traded varieties to support fair wages and safe working conditions in many of the less developed countries/continents where cacao is harvested. (Did you know Africa produces 70% of the worlds cacao?!)
Organic chocolate is also an important to choice to keep your potential toxin load low, and to protect the natural landscapes where it’s grown.

One of my favorite health tips featured in the article (that you may not have known) is the ability for dark chocolate to increase the presence of a molecule, nitric oxide:

Help regulate blood sugar

Cocoa’s flavanoids may influence blood sugar regulation and blood flow. Studies (see full article link below), have found dark chocolate to increase the availability of a molecule called nitric oxide. This supports the body in regulating blood sugar, and also dilates blood vessels for better circulation of nutrients into the muscle tissue.

Cool right?! For the full article, and 4 more reasons to switch to dark chocolate, head on over to Vega News: Top 5 Reasons to Switch to Dark Chocolate

My favorite brand?

Incorporate dark cacao in these recipes:

No Bake Brownies by Julie Morris

Macasure (now called Vega Maca) Chocolate Orange Balls

Happy snacking…

Why should I eat coconut oil?

Posted on May 26, 2012 by Emma C/O: The Hearty Heart

Coconut oil has quickly become one of the most sought after natural health products, as it gains a reputation for being a therapeutic oil. I’m asked all the time for my opinion on coconut oil, and really there’s so many good things to say about this fat, that I finally decided to create a resource…this post.

http://bit.ly/rz1iSS

I’m an avid user myself, especially to maintain health when I’m training at a higher intensity. The type of fatty acid in coconut oil is called a medium chain triglyceride (MCT), which is well known as an energetic, functional fat source for athletes*

I use coconut oil exclusively for cooking as it is a saturated fat, which by nature is heat stable, and doesn’t oxidize (becoming a free radical) at higher temperatures (smoke point is 350 degrees). Of the saturated fat options, coconut oil is the cleanest, is plant based, and can be sustainably harvested.

I also often advise 1/2-1 tbsp in the morning for those who find it hard to eat in the morning, or often skip breakfast. With a better quality oil, it melts like a candy. There’s 120 calories per tbsp, 12g fat, and no cholesterol.

http://bit.ly/wJzkxi

Let’s take a look at some of the best reasons to use coconut oil, and some of the experts on the topic:

Helps with mineral absorption and skin tone: As a fat, it helps with the absorption of fat soluble vitamins A, D, E, & K. Saturated fats specifically, make up 50% of the cell membrane**. Quality saturated fats, like coconut oil should be used to maintain skin tone & integrity, especially as we age.
Athletic benefits: The length of coconut oil’s fatty acid chain (medium) indicates that it is a quickly metabolized fat, which creates an efficient energy source (much like a carbohydrate). However, as a fat by nature, coconut oil also sustains a release of energy for endurance benefits.
Supports immune function: Coconut oil is antimicrobial & anti tumor. It contains a conditionally essential fat called lauric acid, (plentiful only in coconut oil & breast milk), which is immune supportive.
Can improve blood cholesterol: Studies have shown the ability for coconut oil to prevent LDL cholesterol oxidation (bad cholesterol becoming worse), and increase HDL (healthy) cholesterol.***
Physical application encouraged: Apply directly to the skin for an instant, deep moisturizer, and can also be used as a lube! Check out the post on Joyous Health.
Stable for cooking: With a smoke point of 350 degrees, coconut is one of the few oils that can withstand higher temperatures for baking or frying, without transforming or oxidizing.
Weight loss: Coconut oil can help to improve body composition by efficiently converting fat into fuel because it is metabolized instantly in the liver, and enhances the movement of fat from storage*. It also keeps you full & satisfied and can help to curb a sweet tooth, as Health Coach Sarah Wilson advocates in her 8 week “I Quit Sugar” program.

http://bit.ly/LwUF8D

Resources:

Great appendix, well credited author: http://www.westonaprice.org/know-your-fats/new-look-at-coconut-oil
Mark’s Daily Apple: Primal Blueprint nutrition blog. Specific articles about the use of coconut oil, starting here.
Weston A Price: The Skinny on Fats Article
Proven Health Benefits of Saturated Fats. By Mary Enig (PhD) & Sally Fallon.

References:

*Advanced Sports Nutrition. Dan Bernardot, PhD, RD, FACSM. Second Edition, 2012.

**http://www.health-report.co.uk/saturated_fats_health_benefits.htm

***http://www.sciencedirect.com/science/article/pii/S0009912004001201

(Vegan) Cocoa Pumpkin (Whiskey) Mousse

Posted on October 20, 2011 by Emma C/O: The Hearty Heart

Not that this recipe’s trying to hide anything, but being both vegan and alcohol containing are two secrets this recipe could easily keep. Unless of course you feel the need to gloat about how decadent AND healthy this treat is. Which is entirely possible!

It’s Thanksgiving season (here in Canada), so let’s “give thanks” for a reason to prepare a healthy serving of carotenes, vitamin C, folic acid and fiber with a decadent twist. This recipe is inspired by a version in Peggy Kostopolos’ book “Must Have Been Something I Ate”. Peggy’s a fellow RHN (Holistic Nutritionist), who has a notable consulting practice in Toronto, and makes regular appearances on TV and online media platforms promoting the benefits of whole foods.

I chose to use alcohol in this recipe for an interesting kick. A while ago you may have read my post about the relationship of alcohol and heart disease. If you’re hesitant about my use of it in this recipe and the health benefits I’m also touting, please feel free to have a read!

I had a lot of fun customizing this recipe. It involved a bit of spoon licking taste testing with my Mum’s help, as she and my sister were recently in town for a visit. My sister’s been happily vegan for over 4 years now and I chose this recipe to accommodate her dietary choices, and my sweet tooth! Feel free to substitute the ingredients as noted, or increase/decrease strength as you like. This is all about intuition and preference. It is after all yours to enjoy…

(Vegan) Cocoa Pumpkin (Whiskey) Mousse

2 cups cooked, pureed pumpkin (or one can of organic pumpkin, unsweetened)
1/3 cup unsweetened cocoa powder
1/3 cup maple syrup
½ cup coconut oil, melted
½ tsp ground cinnamon
½ tsp vanilla extract
1/3 cup unsweetened shredded coconut or hemp seeds
3 ounces of Whiskey (or to taste)*

*Note: you can easily substitute coconut, almond or hemp milk for a “virgin” version.

Add all ingredients to a bowl and mix vigorously with a whisk until at a smooth consistency. If you use canned pumpkin, you will likely find you’ll need to add a bit of milk (or milk alternative) to help you whisk the mixture into a proper mousse.

We served our version in wine glasses with a slice of kiwi, but you could have equal fun presenting this with any berries, or in vintage teacups even. For example…