Will you, Dark Chocolate, Be my Valentine?

February, though the shortest month of the year, poses unique challenges to the healthy eater. After the joyousness of the end-of-year holiday season, many take January to recover, get back on track with eating and health goals, and re-motivate themselves to reach goals. However, when February comes, some of those health goals may have fallen wayside to old habits of comfort food or quick fixes—especially when it’s too frigid to go outside to the supermarket or even the gym. Those Valentine’s candy bowls are looking especially tempting. However, fear not—here are some ways to overcome these challenges.

Research shows that clear candy bowls can increase snacking

Challenge #1: The candy bowl.  It’s 3:30 PM and the candy bowl is just calling your name, right? A way to avoid high-sugar binges— that result in the 4:30PM crash and ultimate desire for more sugar— is to re-route your path in the office to avoid walking by the candy or remove the bowl from direct eyesight on your desk. Not seeing the temptation will reduce your unconscious picking— when the “it’s just one” turns into a garbage back full of wrappers.

Out of sight, out of mind not working? Try swapping sugar-rich candy with dark chocolate pieces. Dark chocolate (60% or greater in cocoa content) has been linked with many health benefits such as stress and fatigue reduction, mood improvement, and cardiovascular improvements. Dark chocolate, compared with white or milk chocolate, contains cocoa solids that are loaded with antioxidants called flavonols and polyphenols. Though the mechanism is not completely understood, these antioxidants, as well as the monounsaturated oleic acid from the cocoa butter, can protect your heart by reducing inflammation, decreasing blood pressure, and improving blood vessel health. Studies have also linked dark chocolate intake with increasing insulin sensitivity and a reducedrisk of stroke. Despite these health benefits, do not throw caution to the wind and eat uncontrollably—dark chocolate is still a dessert.

Dark Chocolate

For more information about chocolate, look here for its history and science. 

Challenge #2: Portion control.
Whether it’s candy or dark chocolate, it’s important to maintain the idea of portion control. Chocolate is high in sugar, fat and calories which can wreak havoc on your diet or weight loss plans, if consumed too frequently. Currently, we do not have an established serving size of dark chocolate, however, enjoying moderate portions—meaning about 1 ounce or the size of a dental floss package—a few times a week is appropriate. As for other candies, limit the amount you have to about 100 calories or 1 serving.

One serving of sweets looks like:

1 piece chocolate = dental floss package (~150 calories)

1 brownie = dental floss package (~100-200 calories)

1 slice of cake = deck of cards (~120-150 calories)

1 cookie = about 2 poker chips (~100-150 calories)

Tips:

• Buy individually wrapped pieces of chocolate (such as Ghirardelli's "Intense Dark Twilight Delight") or just break a chocolate bar into bite size pieces and limit the amount you have each week. Just eat one small piece at a time. Maybe close your eyes while you eat it—this will pause your fast-paced life for just a moment, so your body can taste and enjoy the treat. Just a small taste of the dark chocolate will send satiety signals to your brain.
• To spice things up, try a different flavor of dark chocolate, such as cinnamon, orange, or even mint. However, avoid chocolates that are candy coated, filled with dry fruit or nuts, have creamy fillings/centers, or contain other high fat ingredients like bacon or potato chips.
•  Consider skipping the chocolate bar completely and have a cup of cocoa. Hot cocoa can provide the same benefits of dark chocolate. However, limit your consumption—it’s easy for one cup to become two or three. To help with portion control,  buy individual, sugar-free packages for a different but satisfying treat!

People who take the stairs are often more productive (and healthier)!

Antioxidants like flavinols and polyphenols are not just found in chocolate. Other foods like apples, red wine, tea, onions and cranberries are also rich in flavonoids and other antioxidants. Make sure to have a healthy, balance, portion-controlled diet. And, despite the weather—get moving‼ Physical activity can be done at any time—even at your desk. Perhaps this month, get off the elevator a few floors early and take the stairs the rest of the way. Little bursts of activity throughout the day will help you to maintain your focus, work productivity, and self-control—especially when it comes to chocolate!