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14 February 12
Romance Me with Chocolate! Move over wine and flowers, there is another aphrodisiac to compete for winning my heart this Valentine’s Day – chocolate! What is it about chocolate that makes us so darn happy and perhaps, “in the mood?” It’s probably a combination of factors - naturally occurring psychoactive molecules (how’s that for a money word?) combined with a delightful texture and flavor. If you are looking for chocolate with the highest concentration of healthful and psychoactive molecules, then go for the darkest chocolate you can find. The cocoa mass or liquor is the source of the psychoactive, antioxidant, and nutrient content in chocolate – so chocolate with a higher percentage of cocoa will have more of these beneficial molecules. 100% unsweetened chocolate or cocoa powder will have the highest content of all.  Texture & Taste Don’t discount the sheer gustatory pleasure of consuming chocolate. It has as much to do with the enjoyment of chocolate as anything else. That luscious silky texture is partly due to its melting temperature of 95°F (35°C) – this is just under our average body temperature of 98.6°F (37°C). To get the best flavor, place chocolate in your mouth and hold it there for a few seconds. Once it starts to melt, your tongue in concert with a working nose, will allow you to perceive a range of flavors as well as experience the silky texture as you roll the chocolate around in your mouth before swallowing. Yes, heaven on earth.  Energizing Stimulants increase alertness, excitement, locomotion, and heart rate. Whereas coffee has enough caffeine to knock your socks off, dark chocolate has just enough to gently peel them off. Dark chocolate (70-85% cocoa) has about 23 mg caffeine per 1 oz serving compared to about 100 mg per cup of drip coffee. Cocoa also has another stimulant, theobromine, which is also responsible for making dogs very sick when they eat our not-well-enough-hidden stash of chocolate.PEA, a.k.a. “the love chemical” For those of you who swear by chocolate’s aphrodisiac properties, it could be the PEA (Phenylethylalanine) content that is revving your engine. PEA is a stimulant that can produce euphoria and satisfaction. It is chemically related to amphetamine. Antioxidants In addition to pleasure, chocolate is good for your heart health. Consuming cocoa flavonoids (polyphenols) helps reduce blood pressure, improve blood flow, lower LDLs, raise HDLs, and overall, lower risk of heart disease. But how much do we have to eat to see these health effects? Dr. Eric Ding posted (see MyNetDiary’s blog) that we would have to eat about 400-500 mg of dark chocolate every day to get enough flavonoids to see these health effects. However, there could still be some benefit to consuming small amounts of chocolate daily, as Taubert et al. reported in “Effects of Low Habitual Cocoa Intake on Blood Pressure and Bioactive Nitric Oxide” (JAMA, 7/4/07). In their small study, they saw reduced blood pressure in folks with hypertension with only 6.3 grams (1/4 oz) of dark chocolate consumed daily for 18 weeks.  Nutrients Surprise! Per ounce, dark chocolate is a good source of iron (3.4 mg or 19% DV), copper (0.5 mg or 25% DV), and dietary fiber (3 g). Although dark chocolate is high in saturated fat, studies have shown that it does not promote heart disease or raise LDL levels. This is in part related to the type of saturated fat in cocoa - stearic acid.Milk vs. White vs. Dark Milk chocolate has less cocoa and more added sugars and fats (e.g. milk fat) than dark chocolate – which is going in the wrong direction for heart health. White chocolate has no cocoa at all, only cocoa butter and added ingredients. So, for a sweet that is packed with the most healthful molecules, go with dark chocolate with the highest cocoa content you can find.   Try pairing a dark chocolate (e.g. 85% cocoa) with fruit and champagne to start your Valentine’s Day evening off right – with or without your true love! Your brain and your heart will thank you for it.   Have questions or comments about this post? Please feel free to comment on MyNetDiary’s Forum or Facebook page. I would love to hear from you! Best,Kathy Isacks, MPS, RD Consulting Dietitian for MyNetDiaryMore Resources Jim Spadaccini. Exploratorium, Exploring Online. The Sweet Lure of Chocolate. Freemantle, M. What’s That Stuff? CENEAR. 2000;78(49):82. Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

Romance Me with Chocolate!

Move over wine and flowers, there is another aphrodisiac to compete for winning my heart this Valentine’s Day – chocolate! What is it about chocolate that makes us so darn happy and perhaps, “in the mood?” It’s probably a combination of factors - naturally occurring psychoactive molecules (how’s that for a money word?) combined with a delightful texture and flavor. If you are looking for chocolate with the highest concentration of healthful and psychoactive molecules, then go for the darkest chocolate you can find. The cocoa mass or liquor is the source of the psychoactive, antioxidant, and nutrient content in chocolate – so chocolate with a higher percentage of cocoa will have more of these beneficial molecules. 100% unsweetened chocolate or cocoa powder will have the highest content of all.  

Texture & Taste

Don’t discount the sheer gustatory pleasure of consuming chocolate. It has as much to do with the enjoyment of chocolate as anything else. That luscious silky texture is partly due to its melting temperature of 95°F (35°C) – this is just under our average body temperature of 98.6°F (37°C). To get the best flavor, place chocolate in your mouth and hold it there for a few seconds. Once it starts to melt, your tongue in concert with a working nose, will allow you to perceive a range of flavors as well as experience the silky texture as you roll the chocolate around in your mouth before swallowing. Yes, heaven on earth.  

Energizing

Stimulants increase alertness, excitement, locomotion, and heart rate. Whereas coffee has enough caffeine to knock your socks off, dark chocolate has just enough to gently peel them off. Dark chocolate (70-85% cocoa) has about 23 mg caffeine per 1 oz serving compared to about 100 mg per cup of drip coffee. Cocoa also has another stimulant, theobromine, which is also responsible for making dogs very sick when they eat our not-well-enough-hidden stash of chocolate.

PEA, a.k.a. “the love chemical”
For those of you who swear by chocolate’s aphrodisiac properties, it could be the PEA (Phenylethylalanine) content that is revving your engine. PEA is a stimulant that can produce euphoria and satisfaction. It is chemically related to amphetamine.

Antioxidants

In addition to pleasure, chocolate is good for your heart health. Consuming cocoa flavonoids (polyphenols) helps reduce blood pressure, improve blood flow, lower LDLs, raise HDLs, and overall, lower risk of heart disease. But how much do we have to eat to see these health effects? Dr. Eric Ding posted (see MyNetDiary’s blog) that we would have to eat about 400-500 mg of dark chocolate every day to get enough flavonoids to see these health effects. However, there could still be some benefit to consuming small amounts of chocolate daily, as Taubert et al. reported in “Effects of Low Habitual Cocoa Intake on Blood Pressure and Bioactive Nitric Oxide” (JAMA, 7/4/07). In their small study, they saw reduced blood pressure in folks with hypertension with only 6.3 grams (1/4 oz) of dark chocolate consumed daily for 18 weeks.  

Nutrients

Surprise! Per ounce, dark chocolate is a good source of iron (3.4 mg or 19% DV), copper (0.5 mg or 25% DV), and dietary fiber (3 g). Although dark chocolate is high in saturated fat, studies have shown that it does not promote heart disease or raise LDL levels. This is in part related to the type of saturated fat in cocoa - stearic acid.

Milk vs. White vs. Dark

Milk chocolate has less cocoa and more added sugars and fats (e.g. milk fat) than dark chocolate – which is going in the wrong direction for heart health. White chocolate has no cocoa at all, only cocoa butter and added ingredients. So, for a sweet that is packed with the most healthful molecules, go with dark chocolate with the highest cocoa content you can find.  

Try pairing a dark chocolate (e.g. 85% cocoa) with fruit and champagne to start your Valentine’s Day evening off right – with or without your true love! Your brain and your heart will thank you for it.  

Have questions or comments about this post? Please feel free to comment on MyNetDiary’s Forum or Facebook page. I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

More Resources

Jim Spadaccini. Exploratorium, Exploring Online. The Sweet Lure of Chocolate.

Freemantle, M. What’s That Stuff? CENEAR. 2000;78(49):82.

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

7 June 11
CaffeineCaffeine is a fascinating, naturally occurring drug that has all sorts of physiological effects on human beings. Within a range of intake (that will vary between individuals), caffeine can enhance wakefulness, sports performance, and mental acuity. However, for some folks who are sensitive to caffeine, any amount or an amount above their typical intake will push them into an uncomfortable physical state – nervousness, anxiety, jitteriness, upset stomach, irritability, and decreased physical and mental performance. There are also those of us who are become used to caffeine and require a certain dose to feel alert or to prevent headaches. If you find yourself unable to function effectively without caffeine, then please consider getting more sleep! Moderate IntakeMayo Clinic considers 200-300 mg of caffeine consumption per day to be moderate. More than 500-600 mg daily is considered heavy consumption and is more likely to cause unpleasant side effects. Keep this in mind as you read through this blog post.  Many thanks to Energy Fiend for a very helpful and humongous caffeine database – it was a great resource for this post. By the way, I am not a fan of concentrated or super-charged caffeinated products. Please do not interpret my listing of these products as support for using them. Caffeine Powders, Shots and AmpulesThese will give you the most caffeine for the smallest amount of product. Examples: DynaPep (80 mg/ 4-ml ampule = 571 mg per fl oz), Fixx Extreme (400 mg/0.17oz packet), and 5150 Energy Mix (500 mg/fl oz shot). These products are higher in caffeine than most caffeine and diet pills on the market – those tend to top off at about 200 mg/pill (No Doz Maximum Strength) - 250 mg/capsule (Super Caps Xtreme and Yellow Subs Xtreme). Caffeinated CandiesThe highest caffeine content per standard serving size of candy is 600 mg and the dubious honor is shared amongst several products: Crackheads2 (40g box, 180 calories) caffeine-spiked dark chocolate covered espresso beans. Ed Hardy Chocolate Rocks (40g box, 190 calories) caffeine-spiked chocolates. Ed Hardy Coffee Rocks (40g box, 190 calories) caffeine-spiked chocolates. Coffee/EspressoThe single highest naturally-occurring food or beverage source of caffeine is espresso at approximately 50 mg/oz (or 75-80 mg caffeine/1.5 oz shot). Regular drip coffee contains about 18 mg/oz (about 145 mg/cup), strong drip like Starbuck’s contains about 22.5 mg/oz (about 180 mg/cup or “short” size), brewed coffee can be anywhere between 9-13 mg/oz.  If you want a reason to drink espresso or coffee instead of buying caffeine powder or shots, then consider the lighter caffeine load as well as the possible health benefits of drinking coffee (see “Coffee and Your Health” at WebMD). Caffeinated Energy DrinksThese are packaged like soda pop and typically come in sizes ranging from 8 fl oz to 23.5 fl oz. The caffeine punch comes from the volume consumed as opposed to a high caffeine content/oz. These drinks can range anywhere from 30-40 mg/oz (e.g. Spike Shooter with 300 mg/8.4 oz to as low as 2 mg/oz (e.g. Vitamin Water Energy Citrus with 42 mg/20 oz). Calories vary by brand.Most standard sodas and diet sodas contain less than 5 mg/oz (60 mg or less per 12oz can). 7-Up and decaf sodas do not contain caffeine whereas Diet Pepsi Max contains just under 6 mg/oz or about 70 mg/can).TeaThe longer you brew black or green tea, the higher the caffeine content. Black tea can range anywhere between 5 mg – 15 mg/oz (or about 40 mg – 120 mg per cup). Green tea is lower in caffeine than black tea and contains about 3 – 4 mg/oz (about 25-30 mg/cup). Herbal teas are not technically teas and they do not contain caffeine.ChocolateDark chocolate (23 mg/oz unsweetened chocolate) is higher in caffeine than milk chocolate (about 7.5 mg/oz, e.g. about 6 Hershey’s Kisses). By the way, you can track caffeine in MyNetDiary – just go to your PLAN tab on the web and include that as a nutrient to track.    Have questions or comments about this post? Please feel free to comment on MyNetDiary’s Forum or Facebook page.  I would love to hear from you!Best,Kathy Isacks, MPS, RDConsulting Dietitian for MyNetDiaryMore ResourcesHarvard School of Public Health. Caffeine Comparisons. Mayo Clinic. Caffeine Content for Coffee, Tea, Soda, and More.  Mayo Clinic. Caffeine: How much is too much?   WebMD. Frequently Asked Questions About Pregnancy. Click on “What Should and Shouldn’t I Eat.”  Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

Caffeine

Caffeine is a fascinating, naturally occurring drug that has all sorts of physiological effects on human beings. Within a range of intake (that will vary between individuals), caffeine can enhance wakefulness, sports performance, and mental acuity. However, for some folks who are sensitive to caffeine, any amount or an amount above their typical intake will push them into an uncomfortable physical state – nervousness, anxiety, jitteriness, upset stomach, irritability, and decreased physical and mental performance. There are also those of us who are become used to caffeine and require a certain dose to feel alert or to prevent headaches. If you find yourself unable to function effectively without caffeine, then please consider getting more sleep!

Moderate Intake

Mayo Clinic considers 200-300 mg of caffeine consumption per day to be moderate. More than 500-600 mg daily is considered heavy consumption and is more likely to cause unpleasant side effects. Keep this in mind as you read through this blog post.  

Many thanks to Energy Fiend for a very helpful and humongous caffeine database – it was a great resource for this post.

By the way, I am not a fan of concentrated or super-charged caffeinated products. Please do not interpret my listing of these products as support for using them.

Caffeine Powders, Shots and Ampules

These will give you the most caffeine for the smallest amount of product. Examples: DynaPep (80 mg/ 4-ml ampule = 571 mg per fl oz), Fixx Extreme (400 mg/0.17oz packet), and 5150 Energy Mix (500 mg/fl oz shot). These products are higher in caffeine than most caffeine and diet pills on the market – those tend to top off at about 200 mg/pill (No Doz Maximum Strength) - 250 mg/capsule (Super Caps Xtreme and Yellow Subs Xtreme).

Caffeinated Candies

The highest caffeine content per standard serving size of candy is 600 mg and the dubious honor is shared amongst several products:

Coffee/Espresso

The single highest naturally-occurring food or beverage source of caffeine is espresso at approximately 50 mg/oz (or 75-80 mg caffeine/1.5 oz shot). Regular drip coffee contains about 18 mg/oz (about 145 mg/cup), strong drip like Starbuck’s contains about 22.5 mg/oz (about 180 mg/cup or “short” size), brewed coffee can be anywhere between 9-13 mg/oz.  

If you want a reason to drink espresso or coffee instead of buying caffeine powder or shots, then consider the lighter caffeine load as well as the possible health benefits of drinking coffee (see “Coffee and Your Health” at WebMD).

Caffeinated Energy Drinks

These are packaged like soda pop and typically come in sizes ranging from 8 fl oz to 23.5 fl oz. The caffeine punch comes from the volume consumed as opposed to a high caffeine content/oz. These drinks can range anywhere from 30-40 mg/oz (e.g. Spike Shooter with 300 mg/8.4 oz to as low as 2 mg/oz (e.g. Vitamin Water Energy Citrus with 42 mg/20 oz). Calories vary by brand.

Most standard sodas and diet sodas contain less than 5 mg/oz (60 mg or less per 12oz can). 7-Up and decaf sodas do not contain caffeine whereas Diet Pepsi Max contains just under 6 mg/oz or about 70 mg/can).

Tea

The longer you brew black or green tea, the higher the caffeine content. Black tea can range anywhere between 5 mg – 15 mg/oz (or about 40 mg – 120 mg per cup). Green tea is lower in caffeine than black tea and contains about 3 – 4 mg/oz (about 25-30 mg/cup). Herbal teas are not technically teas and they do not contain caffeine.

Chocolate

Dark chocolate (23 mg/oz unsweetened chocolate) is higher in caffeine than milk chocolate (about 7.5 mg/oz, e.g. about 6 Hershey’s Kisses).

By the way, you can track caffeine in MyNetDiary – just go to your PLAN tab on the web and include that as a nutrient to track.    

Have questions or comments about this post? Please feel free to comment on MyNetDiary’s Forum or Facebook page.  I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

More Resources

Harvard School of Public Health. Caffeine Comparisons.

Mayo Clinic. Caffeine Content for Coffee, Tea, Soda, and More.  

Mayo Clinic. Caffeine: How much is too much?  

WebMD. Frequently Asked Questions About Pregnancy. Click on “What Should and Shouldn’t I Eat.”  

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.
31 May 11
Why We Crave We’ve all had those undeniably strong “urges” for foods - especially chocolate, french fries and pizza - but why do we and what does that say about us? Reports have suggested that up to 97 percent of Americans experience strong and specific urges to indulge in foods, and for women, chocolate is most often at the top of their list. So what’s causing these urges? No in-depth studies have been able to prove that it’s brought on by true nutritional deficiencies (although reduced levels of potassium or iodine during a woman’s menstrual cycle may prompt a need for salt). What most often triggers our cravings are stress and acquired habits. A 2003 study at the University of California - San Francisco observed rats who were placed under stress, causing them to release stress hormones (cortisol), and recorded the changes in their eating habits. The study showed that during times of stress, rats will seek out energy-rich (aka. calorie-rich) foods, which triggers the release of the “feel good” hormone, serotonin. In 2007, a study published in the International Journal of Obesity supported this claim that stressed individuals seek out foods with high fat and/or sugar content, and more specifically, low protein and low fiber content (which would be healthier options that make us feel full longer). Another study at University College in London considered how habit may influence our cravings. Researchers considered that hunger and eating are strongly influenced by context, so we may accustom ourselves to reach for a bag of chips when we are hungry to satisfy our “urge” because it has become a habit. In an attempt to “untrain” ourselves, researchers studied two groups of teens: one group would eat chocolate when they were hungry before a meal, and the second group would eat a reduced portion of chocolate right after eating a meal. The group who ate less chocolate and after a meal reported a reduced craving for chocolate in general and that it was less pleasant tasting when they did eat it. Through this practice, the second group “untrained” themselves, to some degree, to crave chocolate over a period of weeks. What else can lead to cravings? A 2006 study from the University of Toronto showed that severe dieting and calorie restrictions could heighten one’s level of cravings. This was because too few calories, along with reduced sleep, limited the body’s production of leptin, a naturally-occurring appetite-suppressing hormone. A study in Appetite found that women who went on a carb-free, 3-day diet would rebound with an intake of 50 percent more carbs after the elimination period was over. So can we reduce our cravings? The answer is a confident perhaps. The keys, according to the above research and other experts, is to eat more frequently so you don’t find yourself ravenously hungry, ask yourself if you’re stressed when you’re craving sweets and try to remove the stress before indulging in the doughnut, and make healthy snacks as readily available as the sweet ones. Nobody wants to stop and peel a carrot or slice an apple when you’re starving, but having them already cut and bagged in the fridge can make them them the “go-to” alternative. So what kinds of interesting foods do you crave? And what healthy alternatives have you found to stave off those cravings? Let us know on Facebook or the MyNetDiary Community Forum.

Why We Crave

We’ve all had those undeniably strong “urges” for foods - especially chocolate, french fries and pizza - but why do we and what does that say about us? Reports have suggested that up to 97 percent of Americans experience strong and specific urges to indulge in foods, and for women, chocolate is most often at the top of their list.

So what’s causing these urges? No in-depth studies have been able to prove that it’s brought on by true nutritional deficiencies (although reduced levels of potassium or iodine during a woman’s menstrual cycle may prompt a need for salt). What most often triggers our cravings are stress and acquired habits.

A 2003 study at the University of California - San Francisco observed rats who were placed under stress, causing them to release stress hormones (cortisol), and recorded the changes in their eating habits. The study showed that during times of stress, rats will seek out energy-rich (aka. calorie-rich) foods, which triggers the release of the “feel good” hormone, serotonin.

In 2007, a study published in the International Journal of Obesity supported this claim that stressed individuals seek out foods with high fat and/or sugar content, and more specifically, low protein and low fiber content (which would be healthier options that make us feel full longer).

Another study at University College in London considered how habit may influence our cravings. Researchers considered that hunger and eating are strongly influenced by context, so we may accustom ourselves to reach for a bag of chips when we are hungry to satisfy our “urge” because it has become a habit. In an attempt to “untrain” ourselves, researchers studied two groups of teens: one group would eat chocolate when they were hungry before a meal, and the second group would eat a reduced portion of chocolate right after eating a meal. The group who ate less chocolate and after a meal reported a reduced craving for chocolate in general and that it was less pleasant tasting when they did eat it. Through this practice, the second group “untrained” themselves, to some degree, to crave chocolate over a period of weeks.

What else can lead to cravings? A 2006 study from the University of Toronto showed that severe dieting and calorie restrictions could heighten one’s level of cravings. This was because too few calories, along with reduced sleep, limited the body’s production of leptin, a naturally-occurring appetite-suppressing hormone. A study in Appetite found that women who went on a carb-free, 3-day diet would rebound with an intake of 50 percent more carbs after the elimination period was over.

So can we reduce our cravings? The answer is a confident perhaps. The keys, according to the above research and other experts, is to eat more frequently so you don’t find yourself ravenously hungry, ask yourself if you’re stressed when you’re craving sweets and try to remove the stress before indulging in the doughnut, and make healthy snacks as readily available as the sweet ones. Nobody wants to stop and peel a carrot or slice an apple when you’re starving, but having them already cut and bagged in the fridge can make them them the “go-to” alternative.

So what kinds of interesting foods do you crave? And what healthy alternatives have you found to stave off those cravings? Let us know on Facebook or the MyNetDiary Community Forum.

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Themed by Hunson. Originally by Josh