The eternal question: How I can stay fit, be outside, get enough exercise and juggle parenting? This Mother’s Day I told my husband that I was mowing the lawn, and that he was in charge of the kids. We recently moved into a new suburban neighborhood in Washington DC and as a result we have to keep up with the “lawn Olympics.” This is what my husband and I refer to as the compulsive need to have the perfect manicured lawn and garden, with all the accessories to manage it. While many of our elderly neighbors have lawn service, our younger generation tends to fend for themselves.

What I have noticed is that while much of the gardening is a shared task between the genders, the actual lawn mowing is most often the male’s “job.” I vote to change that. Not only was my Mother’s Day mow relaxing and meditative (good music on my Ipod), I burned somewhere around 900 calories! And I made Vitamin D in the process from the sun. Mowing the lawn can burn anywhere from 350-500 calories per hour depending on the speed you move and your body weight. There really is no reason why this chore needs to be male dominated.
In fact, I think I finally realized why men find such joy in this. I would take it any day over vacuuming or sweeping dusty floors inside. I am always looking for an excuse to be outside, why not get exercise in the process?  Maybe for Father’s Day this year, tell your husband you are treating him to a morning with the kids while you mow the lawn for him. He will think you are doing him a favor!

– Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.

Do we really need an excuse to eat chocolate? Well it seems we have more and more reasons to eat it these days. Most people don’t realize that chocolate, much like fruits and vegetables is plant derived. Dark chocolate bars, with high-cocoa content, are loaded with something called epicatechin. Epicatechin is a particularly active member of a group of compounds called plant flavoniods. Flavonoids help protect us by exhibiting anti-oxidant activity in the body.

And here is more good news, some of the fats in chocolate are actually good for you! The fats in chocolate are 1/3 oleic acid, 1/3 stearic acid and 1/3 palmitic acid. Oleic Acid is a heart-healthy monounsaturated fat that is also found in olive oil. Stearic Acid is a saturated fat, but one which research is shows has a neutral effect on cholesterol. Palmitic Acid is also a saturated fat, however this one does raise cholesterol and increases the risk for heart disease. That means that only 1/3 of the fat in dark chocolate is bad for you. Not bad when you consider that alternative sweet treats such as baked goods are often loaded in partially hydrogenated fats, and excessive amounts of plant fats such as soy and canola oil which promote inflammation in the body.

In a study published in the journal Hypertension in August 2005, researchers from Italy found that dark chocolate may lower blood pressure in people with hypertension. The research also found that levels of LDL cholesterol in these individuals dropped by 10 percent. Another study showed that flavonoids in cocoa prevent fat-like substances in the bloodstream from oxidizing and clogging the arteries which will make blood platelets less likely to stick together and cause clots.

While a little dark chocolate can be good, a lot is not better. Chocolate is still loaded with calories. If you’re going to put more chocolate in your diet, you’ll have to cut back somewhere else. Don’t forget that a balanced diet, full of other plant based foods, and plenty of exercise is still the key to heart health.

So remember, pure cocoa powder ranks the healthiest amongst all chocolate products, followed by dark chocolate and milk chocolate. The way that cocoa powder and chocolate syrups are manufactured, removes most flavonoids and depletes the finished product of any health benefits. Avoid all chocolate products with artificial sweeteners and corn syrup and look for ones with high cocoa content. According to the Chocolate Manufacturers Association, dark chocolate contains about eight times the amount of polyphenol antioxidants found in strawberries. How about some chocolate covered strawberries? It is almost berry season.

– Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.

With kids going back to school and ideas of what to pack for lunch comes a heightened awareness over what constitutes “healthy.” With childhood obesity as one of the nation’s leading health threats, this is clearly a million dollar question.

Did you know that childhood obesity is the number one concern amongst US parents, ahead of drug abuse and smoking? Today, almost 25 million children are overweight or obese and thus are at risk for early-onset cardiovascular disease and type-2 diabetes. If obesity rates among children continue to climb at such a rate, this generation will be the first to have a shorter life span than their parents!

The Alliance for a Healthier Generation, a partnership between the American Heart Association and the Clinton Foundation, has designated September “Go Healthy Month.” The Alliance is taking preventive measures against childhood obesity to ensure that future generations won’t struggle with illnesses associated with poor food choices and lack of physical activity.

I encourage you to check out www.igohugo.org to find out how both you and your child can engage in this challenge, which encourages better food choices as well as finding ways to participate in at least 60 minutes of physical activity each day. Exercising together will not only help you look and feel better, but will allow for time to catch up on your child’s school day.

What are you waiting for? Turn off the TV and enjoy the warm afternoons!

–Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine