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.

A new study was published this month in the medical journal The Lancet that appeared to be groundbreaking for some but is really common sense when you stop to think about it.  The study came out of Europe and looked at young patients with heart disease and addressed that they are smoking more and twice as many suffer from diabetes compared to 12 years ago. It was determined that heart disease prevention in routine clinical practice is inadequate, with only a third of patients being referred to and joining prevention programs, while doctors are prescribing more and more drugs. The most shocking revelation was that despite large increases in the use of all classes of blood pressure lowering drugs, blood pressure management showed no improvement.

One thing many of us agree with is that lifestyle programs should be the backbone of preventive care. Saving people’s lives from acute heart attacks is one thing where conventional medicine excels, but we need an urgent investment in prevention to address the lifestyle causes of heart disease. The nation’s integrative health care leaders met in Washington DC earlier this month to discuss patient centered health care and how to reduce health care costs in the long term. As I was there to witness this inspiring meeting, the word prevention was repeated over and over.

Just how do we prevent heart disease? Exercise and diet are key. How many times do you hear yourself or friends and family make excuses for not exercising. Well, there is not an excuse; in fact your life depends on it! Remember that even housework and gardening burn a number of calories. Enjoy the increased light and longer days. Get on a bike with your kids or throw your little ones in the jogger. Create a mom’s walking group in your neighborhood.

As for diet, fresh fruits and veggies, 5-8 servings a day! When choosing which ones, always aim for a variety of colors to increase the vitamin and mineral assortment. Fiber is important as well. Try to get a minimum of 25 grams a day. While fresh fruits and veggies have a lot of naturally occurring fiber like pectin, other reliable sources are Chia seed, which also contain essential fatty acids. Try Gaia Herbs Chia Fresh. It can be added to salads, smoothies or taken alone.

And yes, of course, no heart healthy plan will ever be complete without mentioning Omega-3 fatty acids. The American Heart Association recommends eating fish regularly and/or consuming around one gram daily of EPA+DHA from fish oil. For a great quality heart healthy option, try Nordic Naturals Ultimate Omega. They have a guaranteed no repeat policy because their oils are so fresh.

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

The eternal question: “How do I avoid gaining weight over the holidays?” People always ask me, as a Naturopathic doctor, what I do to avoid over-indulging during the holiday season. First, in the days leading up to the big event, eat as a clean of as diet as you possibly can. By this, I mean choose your foods wisely. Eat simple fruits, vegetables, whole grains and lean animal protein for breakfast lunch and dinner so when the big feast occurs, you can balance the weeks calories and not the days calories.

Secondly, buy some digestive enzymes at your local health food store and take them before the meal. I started this tradition a few years ago at the younger end of the table (sisters, cousins, etc…) Buy taking a digestive enzyme before you begin a big feast, it gives your digestive system a quick jump start and wake up call that something extraordinary may be occurring. With the added digestive protection, your body has the assistance it needs to break down what could potentially amount to several thousand more calories than it is used too. Don’t hesitate to take them before desert as well.

Drink lots of water. It will allow things to eliminate through your body in a more effective manner. Also, if you are drinking alcohol, balance the amount of alcohol you drink with water to prevent a hangover the next day (it really isn’t an old wives tale!)

And lastly, try to get out for a walk between meals. Volunteer to walk to the dog. It will give you a chance to escape doing dishes and get away from your aunt who has been chewing your ear off all night. The walk will give you fresh air, burn a few calories, and help to ensure the best digestion possible under the circumstances.

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

My name is Keri Marshall and I am a licensed Naturopathic Doctor in private practice in Dover, NH, and mother of two. I have a general family practice that encompasses all aspects of natural medicine including clinical nutrition, herbal medicine, homeopathy and lifestyle counseling. I enjoy organic gardening, cooking, snowboarding, camping, biking and surfing. Currently one of the big projects I am working on in my community is an effort to improve the public school hot lunch program. Recently, our school board unanimously approved removal of all trans fats from foods being served, no artificial sweeteners, and at least 50% of grains served will be whole grains.

With the information I provide, I hope to help you understand a few simple concepts, one of which is that childhood nutrition begins as early as conception. How we eat throughout pregnancy as well as how we introduce food to an infant will greatly impact lifelong nutrition and eating habits. I also hope to provide beneficial information with regard to decoding nutrition labels and de-mystifying contradictory information that we hear about in the media and what it means in our day-to-day life.

In general, children who consume Standard American Diet (SAD) meet the RDA basic guidelines for nutrition. Unfortunately, it appears that we have set the bar too low and the guidelines set by the government are fostering an epidemic of obesity and poor health. I look forward to creating a forum to discuss ways to raise the bar with regards to our children’s nutrition and explore ways to improve our own personal nutrition and lifestyle habits as parents.

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