November 7th was National Bittersweet Chocolate and Almonds Day! With this tasty treat still on everyone’s mind, let’s talk about what has been learned about the benefits of this bittersweet indulgence. Perhaps because researchers just wanted to prove that chocolate can be healthy, the work has been done to study its nutrients and their effects on the body.
By now, you may already know some of what they have unearthed. First and foremost, that bittersweet chocolate, that is at least 65% cacao, wins the nutrition battle over milk chocolate. In case you haven’t heard, or if you’d like to know more, allow us to give you a few reasons why you should add some dark chocolate (and almonds) to your snack drawer.
Antioxidants are those agents that help shield your body from free radicals. Free radicals are molecules that can cause cells to lose their ability to function normally.1
Essentially, free radicals hang out in your body with only one electron. Electrons like to be in pairs, so these free radicals seek out healthy atoms in your body to steal one of their electrons. When those healthy atoms lose an electron to a free radical, this causes damage to it.
Antioxidants help by giving free radicals the electron they need so they don’t steal it from other cells.
A study comparing cocoa powder and dark chocolate with super-fruit powders and juices found that the former had the same, or significantly larger, amounts of antioxidants and flavanols!2
The article explains that cacao powder successfully competes with or outperforms the antioxidant power of blueberry, cranberry, and pomegranate powders.2 It’s pretty nice to know that cacao seeds qualify as a super food!
We should back up a bit here, however, because you might be wondering what flavanols are and why you need them.
Flavanols are interesting because, according to a chocolate-making company called Ombar, they are actually very mildly toxic! This toxicity, however, prompts your body to produce more of its own antioxidants.3 This might be why chocolate is able to pack such a healthful punch. Not only does it contain antioxidants, it also stimulates your body’s natural production.
As for almonds, eating them with the skin will get you more antioxidants than eating almonds without the skin.4 You can enjoy them roasted or raw, but the key is in that outer protective layer. Next time you reach for a bar of dark chocolate, choose one that contains unskinned almonds.
The flavanols in dark chocolate are partly responsible for the lowering of your blood pressure,2 while magnesium is behind this benefit in almonds.5 Fortunately, almonds contain 20% of your recommended daily intake of magnesium.5
In dark chocolate, the antioxidants may help your body use its insulin more efficiently, and as a result, this can help lower your blood sugar.6 In almonds, magnesium comes back to play another role. It happens to help control your blood sugar by increasing your insulin sensitivity.5
A study on cocoa’s effects on platelet activation and function concluded that cocoa had “an Aspirin-like effect” on blood.7 Almonds, which are naturally high in Vitamin E, have a blood-thinning effect for this reason.8
A study was conducted to measure the brain’s responses to cognitive tasks after eating flavanol-rich cocoa. The most notable conclusion drawn from this study was that the cocoa significantly increased blood flow to gray matter in the brain.9 The study suggests that this means cocoa flavanols have the potential to aid in the treatment of strokes and dementia.9
Almonds, on the other hand, can help protect the brain from age-related memory problems and neurodegenerative diseases.10 This is because they contain nutrients like tocopherol, folate, mono- and poly-unsaturated fatty acids, and polyphenols. In separate studies, these nutrients have “shown promise as possible dietary supplements to prevent or delay the onset of age-associated cognitive dysfunction.”10
While technically these neurological effects have been observed by researchers, it’s still wise to take this information with a grain of salt. There is not enough information to prove that eating dark chocolate or almonds will improve your brain function by statistically significant numbers.
We think this information just goes to show that what your body needs can be found in an assortment of natural foods and ingredients, whereas highly processed foods strip most of those benefits away.
We’d like to say, after learning the many benefits, that we can eat as much dark chocolate and almonds as we’d like. Unfortunately, we’re too aware of the truth in the statement that “it’s possible to have too much of a good thing.”
Looking closer at what we’ve shared with you so far, you may notice that all the benefits of dark chocolate lie in the cocoa powder. The other ingredients in your chocolate bar, like sugar, sodium, and saturated fat, do more harm than good in large amounts.
The recommended portion of dark chocolate that allows you to reap the benefits and avoid too much of those other ingredients, is about an ounce and a half per day.11 That’s about half or 1/3 of a standard chocolate bar.
As for almonds, the recommended portion is about one ounce, or 23 kernels.12 Because almonds are high in calories, fat, and fiber, eating too many can lead to weight gain as well as gastrointestinal problems from the excess of fiber. So, make sure you’re drinking plenty of water if you’re planning on having more than a small handful.
For more healthy snacking ideas, read our Super Snacking Guide. Or, listen to our podcast on How to Read a Nutrition Label to prepare yourself for your next grocery trip. To access our monthly blog post highlights, subscribe to our newsletter today!
Sources:
I have had a weight problem for most of my life. For the first time, I weigh less than 200 pounds (currently 175lbs). I don’t know how to manage my weight and keep it from ballooning because of comfort or pain/stress. I walk almost every day but my diet is horrendous because I forget to eat, and by the time I realize it, I’m overeating….help
– Tenesha P.
Congrats on your current status, Tenesha! It seems that you’re looking for guidance on managing your weight and preventing regain with a healthier diet. Make meals a priority by planning, shopping and preparing items you can have on hand to eat. Perhaps you also miss meals then overeat because you don’t pay attention to hunger cues. Use a hunger scale* to evaluate your hunger and satiety levels so you can be more mindful to react to signals sooner.
I’m glad you acknowledge self-soothing with food as a response to stress. We all do it from time to time! Identify and develop alternate strategies for stress reduction that can be your first line of action before you turn to comfort food. Keeping problem foods out of sight (or the house/office) while stocking healthier options up front and center will allow you to more easily reach for nutritious foods when the urge hits.
You’re a stranger to me, but I’d suspect that your “horrendous” diet isn’t due to lack of nutrition knowledge. Since you say you’ve had a life-long weight problem, you probably need motivation and accountability, not facts or macronutrient charts. Consider investing in a reputable weight loss program so that you’re not going it alone. After assessing the reasons contributing to your weight issue, a good counselor will tailor a diet plan to your needs and support you along the way.
Finally, keep your chin up and celebrate the success you’ve had so far. Recognize where your strengths are and identify specific areas to improve. You have the power to overcome your reactive eating and replace it with healthier habits!
* Kristina Larue, RD, CSSD, LDN “The Simple Tool That Can Help Prevent Overeating.” MyFitnessPal blog. https://blog.myfitnesspal.com/the-simple-tool-that-can-help-prevent-overeating/ Nov. 22, 2017. Accessed 10.21.2019
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
LA Fitness will be open for Independence Day and Canada Day! Modified clubs hours are below!Holiday Hours (U.S.) Monday, July 4th: 8AM - 4PM Tuesday, July 5th: Normal Hours Holiday Hours (Canada) Friday, July 1st: 8AM - 4PM Saturday, July 2nd: Normal Hours ...
LA Fitness will be open for parts of the Holiday Season! Modified clubs hours are below!Holiday Hours (U.S.) Friday, December 24th: 8AM - Noon Saturday, December 25th: Closed Friday, December 31st: 8AM - 6PM Saturday, January 1st: 8AM - 6PM Holiday Hours...
Today is the 3rd Anniversary of the Living Healthy Podcast, presented by LA Fitness. Hi everyone! I just wanted to give you a quick update on what is going on with the show. We are trying to plan out 3 LIVE podcast episodes covering Exercise, Nutrition, and Sleep...
November 5th was American Football Day. This year, the regular football season runs from September 5th to December 29th. Your favorite players have been training hard, and whether you’re a die-hard fan or you watch only for the half-time show in February, it’s easy to appreciate the feats of athleticism that take place in every game.
Football players need an impressive amount of strength, cardiovascular endurance, stamina, speed, and agility. If you want the physique and athleticism of a football pro, you’ll need to train like one!
Here are 5 exercises that will work your muscles hard and test your physical limits.
5 Workouts That Test Your Limits
The most recognizable exercise we see football players do in training is the sled tackle. You may not need to be tackling anyone, but the principle of the movement is to learn how to dig deep and use your legs to drive your body forward. A Prowler Sled can be loaded up with weights to intensify your workout and focus your energy without the impact of a tackle.
Alternatively, you can pull the sled with a rope attachment, much like you would pull on a rope in tug-of-war. This flips the focus from your lower body to your upper body and helps you develop a killer grip-strength. For catching a football, rock climbing, scaling a ladder, or opening a jar, having a solid grip is an indicator of good, overall strength.
The Golden Rule of Equation Solving, and what should be the golden rule for exercise: What you do to one side, you must do to the other. Many people will focus only on ab workouts thinking that’s how they’ll get a shredded six-pack. Your back muscles, however, are very much a part of your core strength and stability. Having a strong back enables you to perform other exercises more safely and with more strength and power.
Rows are pretty versatile and can be done with a rowing machine for cardio, or with a barbell or TRX cables for strength building. For total-body fitness, make sure to focus on all the muscles in your body instead of just the ones that receive a lot of hype (like abs, biceps, and glutes). Football athletes don’t want to have any weak points so they can take a fall or a tackle and get back up to go again. Your weekly training regimen should aim for the same comprehensiveness.
Put your speed and agility to the test with agility ladders and do a lot of great things for your ankle strength as well. This is another easily recognizable drill. You may have seen it in training sessions for football, soccer, rugby, and other sports that require quick and precise maneuvering.
An agility ladder is a flat ladder with evenly spaced rungs. You essentially use it to mark the space on the ground where you will step in, out, and around the lines as quickly and as accurately as possible.
To zero in on the agility component, you’ll need to make a point of targeting your ability to stop, start, and change direction with a high response time. This can make for an interesting and focused workout if you have someone calling out direction changes and various instructions to keep you literally “on your toes.”
If you can do a pull-up with added weight, doing a pull-up without it is a whole lot easier, right? Athletes practice under the same principle. In training, they put their bodies through the toughest conditions so that game day feels like child’s play.
One of their most important assets is their cardiovascular and respiratory endurance. The ability to run up and down that field with the added weight of all the padding and gear, takes a lot of serious conditioning!
Suicide Sprints involve sprinting to and from a series of spaced markers. The idea is to sprint to the first marker, touch it, and then sprint back to your starting point. You’ll immediately, sprint to touch the second marker, and then back again to your starting point. You continue doing this until you’ve run to and from all the markers. You can increase the difficulty by adding more markers or setting them farther apart. After giving this exercise a try, you’ll understand the reason for its grim naming.
Another great cardio exercise is walking lunges. With your legs doing most of the work, the work of this large muscle group will have you sweating in no time. This exercise hones-in on your quads and glutes and will teach them to endure prolonged use.
To focus more on strengthening your leg muscles, you’ll need to progressively increase the amount of weight they need to move. You can do this by holding dumbbells or wearing a weighted vest as you go.
For tips on getting your mentality into gear for your workout, read about how you can Approach Your Workout Like an Athlete at Practice. Or, hear from Matt Harrison, LA Fitness member and an elite athlete, on Episode 12 of our Podcast. He shares what changes he made to his lifestyle to go from ordinary to extraordinary. To access our monthly blog post highlights, subscribe to our newsletter today!
My wife is 86. She has lost a lot of weight. How do I get her weight back? Are there any super foods in terms of calorie count? Are there any additives, like whey powder, that can help her gain weight? She always says she can’t eat another bite! I give her Nutrament and ice cream to get some calories in her, but this is liquid. She has been given an appetite enhancing pill (Dronabinol 2.5 mg) but it has not shown any effect.
– John
Thanks for reaching out John. Glad that you are on top of her nutrition and have sought medical attention first. Certainly, there are very high calorie foods to incorporate I’ll address below. However, I must say in my experience with geriatric nutrition and long-term care residents, the body’s ability to process and assimilate the calories consumed is often the limiting factor. There may be impairments anywhere from gut digestion and absorption to cellular uptake and utilization.
You’re right to focus on solid foods as weight gain supplements should be given between meals not as a replacement. Nutrament by the way, is marketed as an energy drink for active persons and it’s half sugar1! [360 Cals, 10 g Fat, 47 g Sugar, 16 g Protein] If you’re trying to stay away from medical weight gain supplements, then a comparable 12 fl. oz. of Carnation Instant Breakfast High Protein2 would be more suitable (330 Cals, 9 g Fat, 18 g Sugar, 22 g Protein).
Cheese, avocado, fatty fish (salmon, trout, sardines, herring), full-fat yogurt, nut butters, olives and coconut (meat and milk, not the water) are the richest in calories. Incorporating eggs, beans, olive oil, potatoes and whole-grain starches will provide additional protein and energy. Meal and snack suggestions include: eggs benedict, pudding, nachos with guacamole, mashed potatoes, potatoes au gratin, pumpkin mousse, yogurt + fruit smoothies, shepherd’s pie, avocado on toast, peanut butter on crackers, bisques and chowders, olive tapenade with crostini, granola, and trail mix.
Several condiments can be used to supplement additional calories and protein, such as: syrups, gravies, cheese sauces, creams, spreads, butter, icing/frosting, honey, jelly/jam, pesto, tahini, hummus, and tamari. Use these to coat, cover, top and soak into the main foods (e.g. whipped cream and maple syrup on French toast). Additional food preparation tips are available from the Institute on Aging, the Dietitians of Canada, and the Cleveland Clinic.
Regarding medications2–4: Dronabinol has been available for three decades and is effective for stimulating appetite in the majority of elderly HIV and cancer patients who take it, although some don’t respond to it. The liquid solution form is showing promise over the capsule form for a quicker onset of action. For people experiencing loss of weight and lack of appetite in the absence of conditions like HIV or cancer, Megace is the drug typically prescribed, though it has limited effectiveness.
References:
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
LA Fitness will be open for Independence Day and Canada Day! Modified clubs hours are below!Holiday Hours (U.S.) Monday, July 4th: 8AM - 4PM Tuesday, July 5th: Normal Hours Holiday Hours (Canada) Friday, July 1st: 8AM - 4PM Saturday, July 2nd: Normal Hours ...
LA Fitness will be open for parts of the Holiday Season! Modified clubs hours are below!Holiday Hours (U.S.) Friday, December 24th: 8AM - Noon Saturday, December 25th: Closed Friday, December 31st: 8AM - 6PM Saturday, January 1st: 8AM - 6PM Holiday Hours...
Today is the 3rd Anniversary of the Living Healthy Podcast, presented by LA Fitness. Hi everyone! I just wanted to give you a quick update on what is going on with the show. We are trying to plan out 3 LIVE podcast episodes covering Exercise, Nutrition, and Sleep...
Welcome to the 34th episode of the Living Healthy podcast, presented by LA Fitness.
On this episode of the Living Healthy Podcast, we speak with Greg McMillan, Founder and Head Coach at McMillan Running and former National Trail Marathon Master’s Champion.
Having trained everyone from new runners to Olympians, Greg understands what it takes to run for the first time and what training looks like for those looking to up their game. Listen in to learn some things you may not know about running, to bust some misconceptions about its effects on your joints, and to hear a gross bug story from Andrew.
How Are We Doing?
This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Intro
0:01
Introduction of Founder and Head Coach at McMillan Running, Greg McMillan, M.S
2:08
What Makes You So Passionate About Running?
2:34
What are Some Reasons to Add Running to Your Routine?
3:49
The Shared Experience Among Runners
6:07
What Would Help New Runners Get Started?
8:21
Is it Difficult to Get into Running in Baby Steps?
11:19
Is it Important to Find Out What Kind of Runner You Are?
13:42
Do You Need Special Shoes for Distance Running?
15:38
What is a Good Distance to Start with If You’re Training for a 5K?
16:33
Stride and Cadence to Increase Pace in Long Distance Running
17:35
Recommendations for Hydration Before and During a Run
19:02
If You’re Not Well Hydrated, Should You Avoid Running?
21:43
What are the Right Shoes for Sprinters?
22:30
Are Intervals the Right Way to Train for Sprinting?
23:19
What is a Good Starting Routine for Beginners?
24:17
What Is Running’s Physical Toll on Your Body?
25:09
Is Running Good for Losing Weight?
26:32
What is Good or Bad Running Form?
27:32
Can Music’s BPM Enhance Your Cadence?
30:58
Should You Stretch Before or After Running?
32:41
Myth Busting: Will Running Cause Your Skin to Sag Over Time?
36:36
Actionable Advice
39:00
Outro
41:19
LA Fitness will be open for Independence Day and Canada Day! Modified clubs hours are below!Holiday Hours (U.S.) Monday, July 4th: 8AM - 4PM Tuesday, July 5th: Normal Hours Holiday Hours (Canada) Friday, July 1st: 8AM - 4PM Saturday, July 2nd: Normal Hours ...
LA Fitness will be open for parts of the Holiday Season! Modified clubs hours are below!Holiday Hours (U.S.) Friday, December 24th: 8AM - Noon Saturday, December 25th: Closed Friday, December 31st: 8AM - 6PM Saturday, January 1st: 8AM - 6PM Holiday Hours...
Today is the 3rd Anniversary of the Living Healthy Podcast, presented by LA Fitness. Hi everyone! I just wanted to give you a quick update on what is going on with the show. We are trying to plan out 3 LIVE podcast episodes covering Exercise, Nutrition, and Sleep...
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