Need one more reason to eat chocolate guilt-free? How about three? Flavonoids, flavanols and oleic acid. You should be thankful for these words (whether or not you know their meaning), because they are the reason you can innocently eat about one ounce of chocolate a day and feel good about it!

Skin

Flavonoids help shield plants from environmental toxins and contain antioxidant activity. Therefore, when plant-based foods are consumed (peanuts, cranberries and, of course, chocolate) we reap the antioxidant benefits. Foods high in antioxidants help your body to fight off oxidation, free radicals and better yet, help fight against premature aging. The Journal of Cosmetic Dermatology published a study in its September issue reporting that eating about one ounce of chocolate a day can protect skin from ultraviolet rays, skin cancer and premature aging.

Blood

As far as the deliciously distinct taste of chocolate goes, you can thank the flavanols found in cocoa. Flavanol is a type of flavonoid found in cocoa and chocolate. Flavanols are capable of lowering blood pressure, improving blood flow to the brain and heart, making blood platelets less sticky and able to clot, and lowering cholesterol, according to my.clevelandclinic.org (link to my.clevelandclinic.org). Unfortunately, during manufacturing the flavanols and its many benefits may be lost which is why dark chocolate—the most natural chocolate—is better for you than milk chocolate.

Heart

Found in olive oil, oleic acid, is a component of chocolate that is a heart-healthy monounsaturated fat. This is an ingredient found in chocolate that you don’t have to feel guilty about as it is a healthy component of any balanced diet.

Stress

In addition to its body benefits, taking a moment to unwrap a piece of dark chocolate gives most people undeniable joy. Chocolate stimulates endorphins in the brain, causing you to feel happy and in turn lowering stress levels. Positive energy is produced from the endorphins and provides a great pick-me-up.

Enjoying a moderate amount of chocolate each day will keep you healthy in so many delicious ways, and amount to approximately 22.5 pounds a year! Be sure not to over do it and focus on things like ingredients, size and color to insure you get the highest health benefits from your chocolate consumption.

Sources:

organicfacts.net/health-benefits/other/health-benefits-of-dark-chocolate.html

my.clevelandclinic.org/heart/prevention/nutrition/chocolate.aspx

reflectionscenter.com/chocolate-benefits.php

Spinach is one of the most nutritious foods because it is low in calories and very high in vitamins. It’s actually one of the most nutrient-rich foods in existence and you don’t have to eat a lot of it to reap its benefits. Just one cup of spinach contains more than your daily requirements of Vitamins K and A, and most of the manganese and folate your body needs with only 40 calories. Spinach is also an excellent source of Vitamins C, E, B2 and B6, as well as fiber, copper, protein, phosphorous, zinc, magnesium, iron, calcium, potassium, omega 3 fatty acids, niacin and cancer-fighting, cardiovascular improving antioxidants.

Lettuce (greenleaf, red leaf and romaine) is a super-low calorie, high fiber food that is the basis of any good salad and perfect topper to a sandwich. Dark green and red leafy vegetables are generally higher in nutrients than light-colored greens so ditch the iceberg lettuce and go for the greens packed with vitamins and minerals. Lettuce is a great source of Vitamins A and C, as well as folic acid, beta-carotene, calcium and folate. Dark greens also offer antioxidants from its phytonutrients compounds that protect the plant.

Broccoli is another health benefit powerhouse with studies showing it most likely to prevent colon cancer and reducing the risk of stroke and cataracts. Surprisingly, boiled broccoli contains more Vitamin C than an orange and as much calcium as a glass of milk, according to the USDA’s nutrient database. But that’s not it. Broccoli also has high amounts of Vitamins A and K, fiber, folate, beta carotene, potassium, iron, not to mention its cancer-fighting substances.

Brussels sprouts are a staple among the long-lifespan Asian cultures, but they don’t enjoy the same fanfare in America. These mini cabbages are low in fat and sodium but high in fiber, Vitamins C and D, protein, folic acid, potassium, beta carotene and antioxidant properties. Tip: Drizzle with olive oil and sprinkle with salt and pepper, roast in the oven until crispy and flaky.

Cabbage is vegetable that may require some convincing for your family to eat. If you overcook it, even slightly, it will smell like rotten eggs, but if prepared property cabbage is a very flavorful vegetable full of essential nutrients. Cabbage is an extremely low-calorie food, high fiber (best when cooked, not raw) vegetable that also packs Vitamins A, C, K and B6, manganese, folate, calcium, potassium and magnesium. And like the other veggies on this list, cabbage is known for its antioxidants that fight free radicals and protect against cardiovascular disease.

Grab Your Greens Locally at:
Allentown Fairgrounds Farmers Market
1825 West Chew Street, Allentown
610.432.8425, fairgroundfarmersmkt.com

Valley Farm Market
1880 Stefko Blvd, Bethlehem
610.867.4600

704 W. Emaus Ave., Allentown
610.791.3400

Saucon Valley Farmers’ Market
Water Street Park, Hellertown
svfarmersmarket.org

Elias Market
101 W. Tilghman St., Allentown
610.776.1030

3131 Linden St., Bethlehem
610.867.8111

Just venture into any health food store and you will be confronted with such a selection of vitamins and minerals, you’re bound to get confused and overwhelmed. What should you be taking? This is the one of the most popular questions asked of Leslie Roehrig, RD, LDN, a registered dietitian and nutritionist for Moravian Village in Bethlehem. The most important thing to keep in mind is that vitamins are very much an individualized matter.

“There is no ‘one size fits all’ regimen for vitamin and mineral supplements,” says Roehrig, who recommends making an appointment with a qualified professional to access your individual needs.

That being said, Roehrig states there are a few supplements that people generally don’t get enough of. They are:

Omega 3 Fatty Acids: are an essential for heart health and they also improve your outward appearance by keeping hair and nails strong, and improving the complexion. Take note: manufacturers have been bundling the sale of Omega 3 with the stepsister supplements Omega 6 and Omega 9. You may wish to seek out just the Omega 3 supplement to reap the benefits mentioned above

Antioxidents/Phytochemicals: said to strengthen your immune system and protect the body from certain kinds of cancers. “The difficulty with these compounds, says Roehrig, “is that they are unstable when taken from their source and can be destroyed all together with cooking.” Remember, most antioxidants and phytochemicals need to come directly from the food source in order for you to reap the benefits.

Multivitamins: are infused with many of the minerals that we sometimes miss out on. Multivitamins combine these missing minerals into one pill, including Omega 3 and Vitamin C.

Buying supplements can be tricky, say Roehrig. Production methods can affect the level of nutritional benefit delivered. Make sure to check the labels carefully for percentages of vitamins and minerals in each dosage. If you’re not sure, please don’t hesitate to see a dietitian, says Roehrig.

Another thing to be wary of is the word “natural” on the label. “Just because the label says ‘natural’ it doesn’t necessarily make the product better, or safer,” says Roehrig.

So naturally, it is to your benefit to do your research and see a nutritionist when it comes to building a healthy you!

In an effort to offer thoughts and insight into my real-life experiences and trials and tribulations, I decided to reveal a rather sensitive subject. I’m 24 years old and my skin and I have maintained a love-hate relationship for the last year or so. It has gone through what I like to call a metamorphosis of sorts, and quite frankly I wish it would just settle down already.

My frustrating combination skin is prone to breakouts, an oily T-zone, and redness. As I write this, I sort of feel as though I am slightly overcoming the embarrassment that comes with imperfect skin.

I have relentlessly searched high and low for products or a combination thereof that work together to make my skin look perfect. Perfection? Now that’s a word I would never use to describe my skin. I’m absolutely one of those girls who has tried just about every brand of facial soap and moisturizer stocked on the shelves of my local drugstore. I have tried numerous high-end lines found at Sephora or ordered through QVC. Yep, I’ve tried Proactive. To no avail…

When none of that worked, I turned to a dermatologist–two, in fact! Feeling broken down and simply plain old broke (dermatologist appointments and prescriptions aren’t cheap, ya know?), I began to lose hope and decided beautiful skin wasn’t achievable–at least not for me anyway.

A few months ago, I was poking around Apotheca Salon & Boutique in Bethlehem and owner Amanda King offered me a trial packet of Somme Institute. She explained the skincare line to me, told me it was made with natural ingredients and a system that released five highly engineered vitamins into the skin using MDT5, a patent-pending molecular dispersion technology.

I’ll be honest I was half listening. I’ve heard this before. Yadda yadda yadda. That’s what all the brands claim. I left the salon, packet in hand, and headed back to my apartment where I shoved it among a mountain of other products that haven’t worked. Out of sight, out of mind, I thought.

I confessed to Amanda that I didn’t feel comfortable trying a 5-step skincare regimen while on my prescriptions. What if it didn’t work and I was back to square one? After much persuasion–much persuasion–I caved. I decided I would give Somme a shot.

For the first time in a very long time my skin feels softer and smoother, has a more even tone, and my breakouts are not as often. Within the first few days, the redness I frequently found around my nose had significantly diminished. I was truly amazed. I admit I have large pores, but since using Somme they have become much smaller and less noticeable.

The 5-step program smells incredible; it’s fresh unlike some of the clinical brands that reek of medicine. My typically oily skin drank up the “A-bomb” moisturizer, but it doesn’t leave my skin feeling greasy. The Transport exfoliating pads are like a daily facial but in the comfort of your own home. I have honestly witnessed how my skin’s appearance has changed in such a short amount of time.

I always claimed that I would spend any amount of money on my skin. I was a slave to it, but I no longer feel those same sentiments. Hands down I am so happy with the results of Somme and will absolutely continue using it. One day, I swear I’ll get to leave the house without putting a pinch of makeup on. One day!

As we launch our annual Women’s Health issue in October, my skin seemed like an appropriate topic to discuss. It’s important to take care of it. I’m incredibly satisfied to have found a system that finally works for me. My doctor recommended taking a fish oil pill in addition to my daily multi-vitamin, and I also believe that has helped my skin.

What products do you use? How do you keep your skin looking fresh and young? To learn more about Somme Institute, click the link and discover. To purchase Somme products locally, visit Apotheca Salon & Boutique at 101 E. 3^rd St., Bethlehem, or TC Salon & Spa at 61 W. Walnut St., Bethlehem.

My purple yoga mat! Photo by Emma Horning.

Approximately one year ago, I stepped into my very first yoga class at Elevation Yoga Studio in Bethlehem with my friend Amanda King. You may remember my blog post about it. You can re-read it here.

I am happy to report that one year later I’m still attending class at least once a week. Of course, there are times when my schedule unfortunately doesn’t permit me to attend, but the point here is that I’ve stuck with it. Exercise in general, although great for the body, can become a bit of a hassle for me and I often lose interest.

I haven’t lost a bit of interest in yoga and find that I need those two hours to myself every week to help keep my mind and body in check. I feel more fit and energized. My mind gets to be thought-free for two hours! Who wouldn’t love that?

I’ve learned to take care of myself. I’ve learned to breathe deeply. I’ve learned how to let go. Yoga is powerful.

That said, I am by no means a yogi. I certainly have room to grow and I still have trouble with poses. Although, I’m happy to report, some poses do come much more easily and fluid-like. In fact, I was rather proud of myself as I rested comfortably in pigeon pose for several minutes on each side last week.

Recently, Sybel Pacis, a Lehigh Valley resident who works in New York City, was highlighted on CBS Moneywatch because of the way yoga helped change her lifestyle and time spent in the workplace.

Click here for video!

Do you practice yoga or are you a healthy-minded person? Share your thoughts. How does exercise and activity help boost your lifestyle?