Choc-it for Your Health!

 

Today chocolate is used to satisfy a sweet tooth. However, recent research highlighting the health benefits of chocolate might just enlighten and persuade you to explore the world of chocolate a “bite” more!

 

Much of the recent research suggests that the consumption of chocolate, in moderation, may help prevent high blood pressure, improve heart health, and provide a bounty of antioxidants our bodies necessitate. But all chocolate is not created equal, and not all types of chocolate offer these health benefits.  So although your choice in chocolate bars can’t change the world, and they indefinitely should not replace other healthy food options, chocolate can be a healthy treat if you choose wisely.

 

The following is a cheat sheet for you to follow when “choc-ing it” up for your health!

 

Good for Your Health	Leave it on the Shelf
"70% Dark Chocolate"	"Milk chocolate"
Cocoa butter	Partially hydrogenated oil
Cocoa liquor	Natural or artificial color
Sugar or cane juice	Corn syrup
Dairy-free	Milk, milk fat, or lactose
Cocoa powder	Dutch processed or Alkalized
Thick, tight wrapper	Thin wrapper or exposed to light
Glossy, dark or smooth texture	Blotchy, streaky or rough texture
Organic	Conventional (no distinction)

 

Reference: www.sparkpeople.com

Tip of the Day

Rush hour traffic can be the worst after a long day of work.  Next time you find yourself in gridlock, take your gripping hands off the wheel, and do the ‘Shoulder Loop’: Raise your shoulders up to the ears, then towards the back, and finally down away from your ears.  Repeat several times, and then reverse the shoulder roll forward.

H3 Recipe: Lowcountry Crab Cakes

 

These classic patties are served up and down the Eastern seaboard but the best catch is found right here: lightly breaded, pan browned and finished in the oven. Gently tossing the crab mixture and gingerly patting them into shape will ensure your crab cakes are delicate. The moist, flaky claw meat mixed with the firmer lump gives the patties better texture given the reduced amount of mayonnaise and other “binding” ingredients in this recipe.

 

Lowcountry Crab Cakes Recipe

 

Ingredients:

½ pound crab lump meat

½ pound crab claw meat

1 tablespoon light mayonnaise

1 tablespoon Dijon mustard

1 tablespoon chopped fresh dill weed

1/2 teaspoon Old Bay seasoning mix

2 shots Tabasco pepper sauce

1 teaspoon Worcestershire

1 whole egg, well beaten

1 teaspoon micro-grated lemon skin

2 tablespoons Panko bread crumbs

½ cup more Panko crumbs (for exterior)

1 tablespoon canola oil

 

Preparation:

Preheat the oven to 350 degrees.  Combine all but the last two ingredients and gently mix by hand.  Place remaining Panko crumbs in a pie plate.  Using an ice cream “disher”, scoop up 4 ounces of the mixture.  Drop crab mix into crumbs and gently pat down (make as thick or thin as you like).  Turn and lightly coat both sides, carefully shaping the cake as you work.  Place on a cookie sheet and chill until ready to cook.  Add oil to a large non-stick skillet and heat to medium.  Place cakes in the pan and lightly brown on one side.  Transfer cakes to a baking sheet (browned side up) and bake 10 minutes (if yourpan is oven-safe just turn the cakes and place the pan in the oven).  Serve immediately.

 

Makes 4 servings

Calories: 100

Fat grams: 3

Tip of the Day

Find your inner yogi at during your next stressful moment!  Take a long, deep inhale and count silently how long this inhale takes.  Match your exhale in length to your inhale and pause afterwards.  Repeat 3x.

Friday Fitness: FitBall Knee Fitness

 

As we age it is inevitable that we’re going to start losing muscle mass. As much as 1-2% per decade after the age of thirty!  Also, one of the biggest problems or limitations that tend to hold us back in our quest for an all-around exercise program is our knees. We say to ourselves, I just can’t take the constant pounding or pressure that these exercises are always putting on my knees. Well your right! You shouldn’t.

 

We’ve got to start avoiding exercises any added stress to our knees, until we start strengthening the muscles around them.  By strengthening the quadriceps and hamstrings without adding anymore stress to our knees, we are able to build muscle and begin protecting our knees from future problems. 

 

So check it now!  We’ve got a continuation of the FitBall series explaining the exercises you should most definitely avoid and a couple of alternative exercises that are excellent for building the muscles around the knees.

 

In a glance, here are the key notes from our Friday Fitness video:

 

Those with knee problems/limitations should always avoid:

-  Lunges

-  Deep Squats

-  High Intensity Exercise (Jumping)

 

Thumbs up to:

-  FitBall Leg Extensions

-  FitBall Partial Wall Squats

 

See you next week for another exciting Friday Fitness post!

Tip of the Day

Switch up your basic strength training exercises by performing them on a Fitball. This will keep your muscles guessing!

Throwback Thursday

Rounding the one year mark on the H3 Daily blog - I thought I would feature a few of my favorite posts from our early days.

 

Move Your Bum[mer] This Summer

 

Add variety to your Metabo Meals with Get Your Snack On

 

What's for Brinner?  A great breakfast OR dinner recipe.

 

Size does matter.  It's an Optical Illusion!

 

Enjoy!  And check back tomorrow for Friday Fitness with H3 Fitness Specialist, Jeff Ford!