Healthy V-Day Chocolate Truffles

Valentine's Day week! Hallmark aside, it is a great time to talk chocolate and its wonderful benefits. However... not all chocolate is created equal- most commercial bars and truffles are loaded with sugar, or worse, corn syrup and soy lecithin (most likely genetically modified), and other harmful additives.

Here is a GREAT, super easy recipe to make your own V-Day Chocolate truffles with ALL good-for-you ingredients (health benefits below). This will not only satisfy your sweet tooth, improve your mood, and fill you up, but you will enjoy how easy making these are- have your kids help, they love it!

V-Day (or any day) Chocolate Truffles

• 1/2 cup pitted prunes- soaked and drained
• 1/4 cup pitted dates- soaked and drained
• 3 TBS almond butter
• 1 TBS raw honey
• 4 TBS raw cacao (nibs or powder)
• 1/2 cup finely grated unsweetened coconut

In a food processor or high powered blender, drop the prunes and dates through the feed hole one by
one. Scrape the processor bowl and run until the prunes and dates are smooth.
Add remaining ingredients except for the coconut. Run until smooth and scrape the bowl as needed.
Roll the mixture into 12 one-inch balls and roll in coconut to coat. Refrigerate for at least 1/2 hour.

Makes 12 pieces

Now, these are some tasty healthy truffles!  Check out the amazing health benefits of the ingredients. Incredible! Have these ingredients always on hand, and truffles or not, use them in your cooking or for snacks.  They should definitely be a part of a healthy pantry, and they last long too!

Prunes:
Prunes have unique phytonutrients, classified as phenols, that
function as antioxidants and have been well documented for being effective in neutralizing a particularly dangerous oxygen radical called superoxide anion radical, and they have also been shown to help prevent oxygen-based damage to fats. Since our cell membranes, brain cells and molecules such as cholesterol are largely composed of fats, preventing free radical damage to fats is no small benefit!

Prunes' soluble fiber helps normalize blood sugar levels by slowing the rate at which food leaves the stomach and by delaying the absorption of glucose following a meal. And prunes' soluble fiber promotes a sense of satisfied fullness after a meal by slowing the rate at which food leaves the stomach, so prunes can also help prevent overeating and weight gain.

Prunes are well known for their ability to prevent constipation. In addition to providing bulk and decreasing the transit time of fecal matter (thus decreasing the risk of colon cancer and hemorrhoids) prunes' insoluble fiber also provides food for the "friendly" bacteria in the large intestine. When these helpful bacteria ferment prunes' insoluble fiber, they produce a short-chain fatty acid called butyric acid, which serves as the primary fuel for the cells of the large intestine and helps maintain a healthy colon.

In addition, prunes' soluble fibers help to lower cholesterol by binding to bile acids and removing them from the body via the feces. Bile acids are compounds used to digest fat that are manufactured by the liver from cholesterol. When they are excreted along with prunes' fiber, the liver must manufacture new bile acids and uses up more cholesterol, thus lowering the amount of cholesterol in circulation. Soluble fiber may also reduce the amount of cholesterol manufactured by the liver.

A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as prunes, helps prevent heart disease. 

Dates:

Dates not only have a number of minerals, vitamins, and health-benefiting phytonutrients but they're easily digested, allowing your body to make full use of their goodness.

Dietary fiber in dates helps to move waste smoothly through your colon and helps prevent LDL (bad)

cholesterol absorption by binding with substances containing cancer-causing chemicals.
The iron content, a component of hemoglobin in red blood cells, determines the balance of oxygen in the blood.
Potassium, an electrolyte, helps control your heart rate and blood pressure. B-vitamins contained in dates, such as the carotenes lutein and zeaxanthin, absorb into the retina to maintain optimal light-filtering functions and protect against macular degeneration.

They also contain vitamins A and K. Vitamin A protects the eyes, maintains healthy skin and mucus membranes, and even protects the lungs and mouth from developing cancer. Vitamin K is a blood coagulant that also helps metabolize your bones.

Tannins, which are flavonoids as well as polyphenolic antioxidants, fight infection and inflammation and help prevent excessive bleeding (anti-hemorrhagic).

Copper, magnesium, manganese, vitamin B6 (pyridoxine), niacin, pantothenic acid, and riboflavin are also present in dates and provide their own unique preventive and healing functions.
Together, these cofactors help your body metabolize carbohydrates, protein, and fats.

Eating dates in moderation can contribute to many health benefits, such as protecting against damage to cells from free radicals, helping preventing a stroke, coronary heart disease and the development of colon, prostate, breast, endometrial, lung, and pancreatic cancers.

Raw Honey:

If you buy your honey in the supermarket, I challenge you to find a source of raw honey, since all these marvelous health benefits only apply to raw honey. Raw means the honey has not been heated over 116F, but talking to the producer is really the only way to ensure that the product you find is truly raw, since the term “raw” is not really regulated by the government.

Health benefits of truly raw honey:

• Anti-Bacterial, Anti-Viral, Anti-Fungal (can even be used topically to treat infection)
• Treats coughs/upper respiratory infections
• Experimental evidence indicates that consumption of honey may improve blood sugar control and insulin sensitivity compared to other sweeteners.
• Antioxidants
• Improved HDL cholesterol
• Boosts immunity
• Pre-digests starches for you – if you leave your raw honey on bread for 15 minutes, the amylase enzyme begins to break down the complex sugars/starches in the bread, making it ultimately easier to digest for you.
• Some research shows that taking a Tbs of raw honey made within 100 miles of your home fights off seasonal allergies. The reason is something about the bees processing the same pollen that is making you sneeze, and you consuming the processed pollen, inoculating your system against the allergens.

Raw Cacao:

Last but NOT least... Raw cacao beans are rich in antioxidants, which lower free radicals. The beans provide some iron and calcium, but are particularly rich in magnesium.

Chocolate for Heart Health- Scientific studies of the effects of dark chocolate indicate that it stimulates the release of endorphins in the human body. As a result, dark chocolate may have an anti-depressant effect. A study in the 2012 issue of the “International Journal of Hypertension” reports that the antioxidants in dark chocolate help to reduce high blood pressure and improve circulation. Advocates of raw cacao beans claim the beans provide these health benefits to a greater degree because the raw beans have a higher level of antioxidants than processed chocolate.

Magnesium- Cacao beans are one of the best dietary sources of magnesium — a mineral needed for more than 300 biochemical reactions in our bodies- and that about 70% of Americans are deficient of.  It's important for muscle and nerve function and keeps the heart rhythm steady.

Fibre- You don't get any dietary fibre when you eat a chocolate bar, but you do get some when you snack on cacao nibs: one ounce has nine grams!

Iron- Necessary for red blood cell production, is found in cacao nibs. An ounce of the raw nibs has six per cent of your recommended daily iron intake.

Antioxidants- Surely you've heard about the antioxidant power of dark chocolate — well, that goes even more for cacao beans, especially when eaten raw. Antioxidants are important for health because they absorb the free radicals that cause damage in the body.

Mood Improver- Neurotransmitters are the messengers in our brains that tell our bodies how to act, and that includes mood. Cacao's ability to act on those neurotransmitters is why it's known for its mood-enhancing skills. Chocolate and cacao stimulates the brain to release particular neurotransmitters that can trigger emotions — including good ones like euphoria!

Phenylethylamine (PEA)- This is a chemical found in cacao, one that our bodies also make naturally. We produce PEA, an adrenal-related chemical, when we're excited — it causes the pulse to quicken, making us feel focused and alert.

Anandamide- Anandamide, a lipid found in cacao, is another compound tied to cacao's feel-good properties. This lipid has been called "the bliss molecule", because its natural molecular shape represents that of THC, the active ingredient in marijuana.

So go ahead, buy these healthy pantry staples, make some delicious truffles, and have a lovely Valentine's day! XOXO

Super Eggs: Debunking the Great Myth

Let’s cut to the chase: Eggs are not bad for your cholesterol, nor are they bad for your health.

There, I said it…phew… I almost cry every time I see boxes of “Egg beaters” (or any egg whites for that matter). Why eat them this way?? The egg yolk is one of the most nutrient dense food out there!

But, aren't eggs high in cholesterol?

Yes, eggs contain a high amount of cholesterol. One large egg has about 200mg of cholesterol, mostly in the yolk. Despite this, researchers note that only one-third of the body's cholesterol comes from dietary sources; the rest is produced by the liver. The whole "egg-cholesterol-heart disease" myth is old school, new research says a sedentary lifestyle or smoking have greater effects on cholesterol levels or the risk of cardiovascular disease than egg consumption does. It’s also important to remember that total cholesterol levels are not the great predictor of heart disease they were once thought to be.

By the way, Cholesterol is Vital To Your Body. 
You actually need cholesterol for the production of steroid hormones like testosterone and also to build and repair cells (which is a perpetually occurring process in the human body).

What about the saturated fat?

Yes, eggs are also fairly high in fat. Roughly 5g of fat per egg to be precise. About 2g of that fat is saturated fat, however, which of course means that the other half is unsaturated. Many people cut the yolk to cut the calories, but I invite you to re-think that.  Egg yolks are a super rich source of nutrients that actually may play a role in preventing heart disease, while egg whites offer minimal nutritional value aside from protein. Cut calories in sodas, candies, breads, and cookies that offer very little or no nutrients and add back the eggs!

Eggs-The Great Nutrition Facts.

Eggs have significant amounts of vitamin D, E, A, B vitamins, calcium, some iron and zinc but is also rich in important trace minerals and nutrients like tryptophan, selenium, and iodine, as well as omega 3-fats.

Eggs are one of the best sources of CHOLINE! 
Choline helps keep your cell membranes functioning properly, plays a role in nerve communications, and reduces chronic inflammation.  In pregnant women, along with folic acid, it helps prevent neural tube defects and plays a role in brain development. When it comes to cardiovascular disease, choline is essential to allow transport of fat and cholesterol from the liver to the cells of the body. If you don’t take in enough choline, it can lead to fatty liver and liver dysfunction. Choline also plays a role in preventing elevated levels of homocysteine, which are also associated with increased risk for cardiovascular disease. So, these eggs might actually be good for your heart?? Yes!! They are!

Shopping for Eggs.

Good: Organic. Organic standards help lower risk of contaminated feed and organic eggs usually have higher nutrient quality. However, remember that organic by itself does not guarantee a natural lifestyle for the egg-laying chickens and a natural lifestyle (eating bugs and worms from the ground) adds nutrients.

Better: Pasture-Raised. A natural lifestyle, but be careful with the confusing array of labeling terms. You probably find "pasture-raised," "pastured," "free-range" and "cage-free" on egg packaging, but labeling laws allow products to display these terms even if the egg-laying chickens spend little or no time outdoors in a pasture setting. (I know, it’s crazy!!) Talk to your grocer and find out how the chickens were actually raised. I personally like Vital Farm eggs, completely pasture raised.  I like supporting them! for a big production farm, they are doing it right! Of course, for this you pay, they are pricey.

Best: Local, pasture-raised. Organic, pasture-raised eggs may be available from local farms with small flocks and a natural lifestyle for their chickens. Check your farmer’s markets, small grocery stores, or better yet… have a backyard? consider a chicken coop!! 

Remember…

Eating and being healthy is much more than finding "low-fat", "low-calorie" foods; it is about nutrient-dense foods, exercise, and stress-management… it also means that what's good for one might be poison for another.  If you find eggs causes you discomfort or sensitivity, then please don't eat them! there are plenty of fruits, vegetables, and other foods full of these nutrients. Just keep exploring what feels good to you!

But if you can...then move a little, relax, cut the processed foods, and add back those eggs in the diet!   My favorite? Scrambled Eggs Super! with veggies like kale, mushrooms, onions and garlic, yum!!